How to do a TRX Forward Lunge with Chest Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Forward Lunge with Chest Stretch
Workouts with TRX Forward Lunge with Chest Stretch
Target muscles worked
Instructions for Proper Form
This exercise combines the lower body strengthening benefits of the forward lunge with an upper body chest stretch. The TRX Forward Lunge with Chest Stretch targets the glutes and quadriceps while opening the chest and shoulders, making it a comprehensive exercise for improving posture and flexibility alongside lower body strength.
- Stand upright between the TRX straps while grabbing the TRX handles at hip height. Step forward with your right foot and bend your right knee to descend into a lunge keeping your left leg straight while pushing your chest forward and letting the TRX handles take your extended arms up to shoulder height. Push off your right foot to return to the starting position and repeat with the opposite side.
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Alternative Exercises to TRX Forward Lunge with Chest Stretch
1. Air Squats
92.1 mSCORESWAPPED 8 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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2. Dumbbell Squat
94.1 mSCORESWAPPED 7 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Side Lunge
79.4 mSCORESWAPPED 5 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
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4. Chest Doorway Stretch
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5. Curtsy Lunge
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6. Lunge Jump
72.8 mSCORESWAPPED 3 TIMESLunge Jump is an explosive variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets your quadriceps. The addition of a jump makes the movement more dynamic and challenging, improving plyometric power and cardiovascular fitness. This is a great exercise for enhancing explosiveness and overall lower body strength, and for adding variety to lunge-based workouts.
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7. Lunge
90.8 mSCORESWAPPED 3 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. Leg Extension
99.4 mSCORESWAPPED 3 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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