Official Website of Sarah E. Rippel, BS, CPT, FMS

-The TRX Single-Leg Lunge-


Here’s a great explanation of the Suspended Single-Leg Lunge!  I don’t own a TRX – I use the Lifeline Jungle Gym as well as the USA (from BodyweightCulture.com), which I feel are both equally as good pieces of equipment AND way more affordable!  

I have had a few of my clients perform this movement and it has a 100% “make your butt sore” approval rating.  So, if you’re in the market for that, give it a go!

Also, a variation that I like is that of adding an anterior (forward) reach.  When you lunge down with your right leg forward, reach for the floor with your left hand just in front of your right foot.  Make sure that you keep your knee over your foot!  Bonus!

This is from the ACE website.  They recently redid their “fitness library.”  I just had to leave my $0.02 at the end. 🙂

 

TRX Single-leg Lunge

5 out of 5 stars
(2 Customer Ratings)
Target Body Part: Abs, Butt/Hips, Legs – Thighs
Primary Muscles: Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads), Obliques
Secondary Muscles:
(Synergists/Stabilizers)
Erector Spinae, Gluteus Medius/Minimus (Abductors), Adductors, Soleus, Gastrocnemius, Tibialis Anterior
Equipment Needed: TRX
   
 

 

Step 1

Starting Position: Stand in front of the anchor point and interlock the two TRX handles together (refer to TRX user instructions). Loop the foot cradle around the ball of your right foot while supporting yourself. Slowly turn to face away from the anchor point, standing on your stance leg, aligned in front, but directly in line with the anchor point. Your suspended foot should be dorsiflexed at the ankle (toes pulled towards your shin). 

Step 2

Adopt a modified sprinter-stance with the right leg flexed to 90 degrees, knees aligned side by side, and the left arm flexed to 90 degrees at the elbow with the finger tips level with or just below your chin. Your right arm should also be flexed to 90 degrees, driving it back from the shoulder until the upper arm lies approximately 45 degrees from vertical. 

Step 3

Downward Phase: Inhale and slowly lower your body towards the floor, shifting the hips backwards simultaneously and maintaining your body weight over the heel of your left foot. As your body lowers, the suspended leg will drive backwards, maintaining the 90 degree bend at the knee. Your right arm should drive forward from the shoulder towards the a end-position where the left arm started. Your left arm should simultaneously drive backwards to an end-position where the right arm started. Throughout the arm movements, squeeze the arms to the sides of your body and drive from the shoulders while maintaining the 90 degree bends. Continue to lower yourself maintaining weight over your left heel until your right thigh and torso are in parallel (form a straight line together). Your left tibia (shinbone) should move level with or slightly ahead of the ball of your left foot. 

Step 4

Upward Phase: Exhale and slowly press your body upwards by pushing down against the floor through your left heel. The muscle action at the knee and hips extend the body back to your starting position. 

Step 5

Exercise Variation (1): To increase the exercise intensity move more explosively to triple extension. The upward phase should be performed more explosively and incorporating triple extension (at the ankle, knee and hip). 

Step 6

Exercise Variation (2): To increase the exercise intensity move the upper extremity into different planes. While the lower extremity moves in the sagittal plane (front and back), the upper extremity and/or arms can move in the frontal (left and right) and transverse plane (rotation). 

Using the TRX as an assisted device reduces the load placed upon many joints. While this certainly can promote additional range of movement, it does necessitate additional attention to proper form.

 

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.


 

Customer Ratings

Average Customer Rating:
5 out of 5 stars (2 Customer Ratings)

 

Rated by: Chuck (ACE-certified Professional) 

Would Recommend this to others?: Definitely 

Comments: I have been using the TRX for 3 years; and find it extremely valuable for home based training. This exercise is one example of the hundreds of possible ones that can be performed with the TRX.

Rated by: Sarah (ACE-certified Professional) 

Would Recommend this to others?: Definitely 

Comments: I love this exercise! It gets a big “thumbs-up” from clients who want to make sure their glutes get fried! 🙂 fitprosarah.wordpress.com

Advertisements

One response

  1. Pingback: -Revisiting the TRX Single-Leg Lunge!- « “Outside the Box” Training

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s