How to do a TRX Lateral Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 36,284
- Popularity Rank
- 991st
- Difficulty
- Beginner
- Quads Strength
- 78 mSCORE 79th
- Equipment Required
Workouts with TRX Lateral Lunge
Target muscles worked
Instructions for Proper Form
Enhancing lower body strength and mobility, the TRX Lateral Lunge specifically targets the glutes, quadriceps, and inner thighs. The lateral movement, supported by TRX straps, allows for a greater range of motion and stability, making it an effective exercise for improving functional movements and lower body strength.
- Grab ahold of the TRX handles with extended arms, palms facing in, and facing towards the anchor point with the straps completely extended.
- Place your feet at shoulder-width apart before laterally stepping your right leg out wide and planting it so that it’s angled out slightly.
- Keep your left leg extended as your begin to descend by hinging your hips backward and flexing the stationary right knee to 90 degrees.
- 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 Lateral 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 Lateral Lunge
1. Side Lunge
79.4 mSCORESWAPPED 27 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).
2. TRX Lunge
62.8 mSCORESWAPPED 20 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.
3. Leg Extension
99.4 mSCORESWAPPED 20 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.
4. TRX Squat
40.6 mSCORESWAPPED 17 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.
5. Dumbbell Squat
94.1 mSCORESWAPPED 15 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.
6. Air Squats
92.1 mSCORESWAPPED 11 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.
7. Machine Leg Press
95.1 mSCORESWAPPED 11 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. Lunge
90.8 mSCORESWAPPED 11 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.
9. TRX Squat and Row
61.7 mSCORESWAPPED 10 TIMESA compound movement that simultaneously strengthens the back, shoulders, and lower body, the TRX Squat and Row maximizes workout efficiency. This combination of a squat and row offers a comprehensive workout that enhances both strength and stability across multiple muscle groups.
10. TRX Jump Squats
17.7 mSCORESWAPPED 9 TIMESTRX Jump Squats combine the intensity of cardiovascular training with the strength-building benefits of traditional squats. This exercise targets the lower body, emphasizing the quadriceps, hamstrings, and calves, while the explosive jumping motion increases power, agility, and endurance, offering a multifaceted workout experience.