How to do a TRX Reverse Lunge to Knee Drive
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Reverse Lunge to Knee Drive
Target muscles worked
Instructions for Proper Form
Combining 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.
- Stand upright with your feet together while holding the TRX handles with bent elbows at shoulder height. Step backward with your right foot before bending your hips and knees to descend into a lunge until your right knee touches the floor. Step your right foot up to your left foot to return to an upright position before driving your right knee up towards your chest. Repeat with the opposite side.
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Alternatives & Variations to TRX Reverse Lunge to Knee Drive
1. Dumbbell Lunge
97.6 mSCORESWAPPED 9 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.
2. 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.
3. Leg Extension
99.4 mSCORESWAPPED 7 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. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 4 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
5. Reverse Lunge
43.4 mSCORESWAPPED 4 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
6. TRX Split Squat
71 mSCORESWAPPED 4 TIMESIncorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.
7. TRX Lunge
62.8 mSCORESWAPPED 4 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.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 3 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. 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.
10. Static Lunge
19.4 mSCORESWAPPED 3 TIMESStatic Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.