How to do Balance Trainer TRX Front to Back Lunges
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer TRX Front to Back Lunges
Workouts with 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.
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Alternative Exercises to Balance Trainer TRX Front to Back Lunges
1. T-Bar Row
81.2 mSCORESWAPPED 11 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. Hack Squat
90.1 mSCORESWAPPED 7 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
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3. Leg Extension
99.4 mSCORESWAPPED 6 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.
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4. Leg Press
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5. Dumbbell Lunge
97.6 mSCORESWAPPED 6 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.
6. 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.
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8. 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.
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