How to do Balance Trainer Single Leg TRX Lunges
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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
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Alternatives & Variations 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.
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.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 7 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. TRX Reverse Lunge to Knee Drive
68 mSCORESWAPPED 6 TIMESCombining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.
5. 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.
6. Air Squats
92.1 mSCORESWAPPED 6 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 5 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Balance Trainer TRX Pistol Squats
57 mSCORESWAPPED 5 TIMESCombining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.
- Intermediate
- Quads
- TRX
- BOSU® Balance Trainer
9. TRX Balance Lunge
74.2 mSCORESWAPPED 4 TIMESTRX Balance Lunge is a variation on the more standard Lunge. Similar to other lunges, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise uses a TRX strap to allow you to balance on one leg, and keep your back leg suspended. This adds some instability to the movement, while still helping you maintain your balance.
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 4 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.