How to do a TRX Curtsy Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 46,378
- Popularity Rank
- 957th
- Difficulty
- Beginner
- Quads Strength
- 93 mSCORE 27th
- Equipment Required
Workouts with TRX Curtsy Lunge
Target muscles worked
Instructions for Proper Form
The 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.
- Grab ahold of the TRX handles with extended arms, palms facing in, and facing towards the anchor point with the straps completely extended.
- Begin by laterally lunging your right leg behind your left causing them to crisscross.
- Keeping your left knee facing forward, descend your right knee towards the floor keeping your core braced to maintain a neutral spine.
- Descend to a deep enough depth that allows your spine to remain neutral and only pull yourself up through the TRX if necessary before returning to the starting position.
- Repeat with the opposite side.
Sets & Reps Calculator
Average TRX Curtsy 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 Curtsy Lunge
1. Leg Extension
99.4 mSCORESWAPPED 50 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. Air Squats
92.1 mSCORESWAPPED 27 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.
3. Curtsy Lunge
31.1 mSCORESWAPPED 24 TIMESCurtsy Lunge is a variation on the more standard Lunge. Similar to other lunge variations, this compound exercise primarily targets the quadriceps. By stepping one leg behind and across the other, this exercise also heavily recruits the glutes and inner thighs, helping to build stability and balance. It’s a great way to add variety to your lower body workouts while addressing different muscle groups.
- Intermediate
- Quads
4. Leg Press
99.7 mSCORESWAPPED 22 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.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 22 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. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 22 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.
7. Machine Leg Press
95.1 mSCORESWAPPED 21 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.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 19 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Lunge
90.8 mSCORESWAPPED 19 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.
10. TRX Squat
40.6 mSCORESWAPPED 19 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.