How to do a TRX Reverse Lunge to Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 6,746
- Popularity Rank
- 1267th
- Difficulty
- Beginner
- Quads Strength
- 74 mSCORE 94th
- Equipment Required
Workouts with TRX Reverse Lunge to Jump
Target muscles worked
Instructions for Proper Form
The TRX Reverse Lunge to Jump combines the benefits of lunges with the explosive power of jumps. This compound exercise targets the lower body muscles, including the glutes, hamstrings, and quadriceps, while the jumping motion increases power and cardiovascular endurance. The TRX straps assist in maintaining form and balance, making it a versatile exercise for all fitness levels
- Stand upright on your right extended leg with your left knee bent to 90 degrees holding onto the TRX handles at shoulder height with slightly bent elbows. Bend your right knee and hips to descend into a lunge until your left knee reaches just above the floor. Explosively return to an upright position as you jump your right foot off the floor. Repeat for the allotted repetitions and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Reverse Lunge to Jump 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
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Alternatives & Variations to TRX Reverse Lunge to Jump
1. TRX Squat and Row
61.7 mSCORESWAPPED 4 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.
2. Air Squats
92.1 mSCORESWAPPED 4 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. Leg Press
99.7 mSCORESWAPPED 4 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.
4. TRX Curtsy Lunge
50.1 mSCORESWAPPED 3 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 Reverse Lunge to Knee Drive
68 mSCORESWAPPED 3 TIMESCombining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 3 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. Machine Leg Press
95.1 mSCORESWAPPED 3 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. TRX Pistol Squat
31.6 mSCORESWAPPED 3 TIMESKnown for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.
9. Lunge Jump
72.8 mSCORESWAPPED 2 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.
10. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 2 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells