How to do a TRX Balance Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Balance Lunge
Target muscles worked
Instructions for Proper Form
TRX 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.
- Stand upright with a right single leg stance and grab the TRX handles at shoulder height with your elbows bent. Bend your right knee to descend into a lunge keeping your left leg elevated and simultaneously extending your arms until your left knee touches just above the floor. Return to the starting position and repeat with the opposite side.
Common Form Mistakes
Adjusting Difficult with TRX
Copying someone else’s form is usually a great way to learn an exercise. With TRX straps, it can be a bit more tricky. Adjusting where you stand in relation to the anchor point will add more or less resistance to the exercise. Make sure you’re positioning yourself in a way that gives you the proper resistance for your current capabilities.
Sets & Reps Calculator
Average TRX Balance Lunge 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX Balance Lunge
1. Leg Extension
99.4 mSCORESWAPPED 16 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.
2. TRX Squat
40.6 mSCORESWAPPED 10 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
3. Air Squats
92.1 mSCORESWAPPED 9 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.
4. TRX Curtsy Lunge
50.1 mSCORESWAPPED 7 TIMESThe TRX Curtsy Lunge targets the glutes, quadriceps, and inner thighs by adding a lateral movement to the traditional lunge. The TRX straps aid in maintaining balance, allowing for a deeper and more controlled movement, making it an effective exercise for lower body strength and mobility.
5. TRX Lunge
62.8 mSCORESWAPPED 6 TIMESThe TRX Lunge is a dynamic variation of the traditional lunge, focusing on strengthening the lower body, particularly the glutes and quadriceps, while also enhancing balance and stability. Using TRX straps provides a supportive element that allows for modifications in intensity and depth, making it a versatile exercise for all fitness levels.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 5 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.
7. Lunge
90.8 mSCORESWAPPED 5 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.
8. Machine Leg Press
95.1 mSCORESWAPPED 4 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.
9. TRX Pulse Lunges
23.8 mSCORESWAPPED 4 TIMESTRX Pulse Lunges introduce a dynamic pulsing motion to the traditional lunge, focusing on endurance and strength in the glutes and quadriceps. The continuous tension provided by TRX straps elevates the challenge, making it a powerful workout for enhancing lower body resilience and muscle tone.
10. TRX Rocket Launchers
30.4 mSCORESWAPPED 4 TIMESDesigned to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.