How to do Balance Trainer TRX Front to Back Lunges
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer TRX Front to Back Lunges
Target muscles worked
Instructions for Proper Form
A compound lower body exercise that combines the instability of a BOSU balance trainer with TRX for enhanced balance and strength. This variation targets the legs and core more effectively than standard lunges, improving stability and flexibility.
- Stand on top of the Balance Trainer dome in a narrow stance, holding the suspension trainer handles overhead and maintaining tension throughout.
- Step forward with one leg to the floor, lowering into a front lunge.
- Press back up to the dome and step back with the same leg to a rear lunge.
- 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.
Sets & Reps Calculator
Average Balance Trainer TRX Front to Back 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 TRX Front to Back Lunges
1. T-Bar Row
81.2 mSCORESWAPPED 17 TIMEST-Bar Row is a compound movement that primarily targets your back but also engages the shoulders and biceps. By using a T-Bar, you have a more stable grip and can lift heavier weights compared to other row variations. The fixed bar path helps maintain proper form, making this exercise a great choice for building back strength and muscle mass.
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2. Dumbbell Lunge
97.6 mSCORESWAPPED 13 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.
3. Reverse Lunge
43.4 mSCORESWAPPED 7 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
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5. Leg Press
99.7 mSCORESWAPPED 7 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.
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6. Air Squats
92.1 mSCORESWAPPED 5 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.
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7. Leg Extension
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8. TRX Lunge
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