How to do Balance Trainer Single Leg TRX Lunges
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer Single Leg TRX Lunges
Target muscles worked
Instructions for Proper Form
Balance Trainer Single Leg TRX Lunges is a more complex variation on Bulgarian Split Squats. Like other Bulgarian Split Squats, this exercise primarily focuses on your quadriceps. By standing on a Balance Trainer, as well as attaching on leg to the TRX straps, you can add significantly more instability to this movement which can help you improve balance and stability.
- Stand on one foot on the Balance Trainer dome with the foot of the opposite leg resting in the suspension trainer straps.
- Flex the hip, knee and ankle of the standing leg and allow the back leg to simultaneously extend behind.
- Press back up to the starting position.
- Perform the desired number of reps on one side, then repeat on the other side.
- Maintain good, upright posture and a braced core throughout the exercise.
Common Form Mistakes
Too Soon
This is a very complex and challenging lunge variation. The added instability from both the Balance Trainer and the TRX straps greatly increases your risk of injury. Make sure you’ve mastered simpler variations before giving this exercise a shot.
Sets & Reps Calculator
Average Balance Trainer Single Leg TRX Lunges standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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Alternative Exercises to Balance Trainer Single Leg TRX Lunges
1. Leg Press
99.7 mSCORESWAPPED 11 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
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- Leg Press
2. Leg Extension
99.4 mSCORESWAPPED 10 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
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3. Dumbbell Lunge
97.6 mSCORESWAPPED 8 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Lunge
90.8 mSCORESWAPPED 6 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
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5. Back Squat
99.3 mSCORESWAPPED 6 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Dumbbell Step Up
84.4 mSCORESWAPPED 5 TIMESDumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.
7. Barbell Lunge
95.7 mSCORESWAPPED 5 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
8. Balance Trainer Alternating Lunge
52.6 mSCORESWAPPED 5 TIMESA dynamic lower body exercise that uses a BOSU balance trainer to enhance the difficulty of standard lunges. This variation improves balance, coordination, and leg strength, making it more challenging and effective.
- Intermediate
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9. Machine Leg Press
95.1 mSCORESWAPPED 5 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
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10. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 5 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.
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