How To Do A TRX Reverse Lunge | Exercise Demo
How To Do A TRX Reverse Lunge
Live Lean Nation, on today’s exercise demonstration, I’m showing you a video tutorial on a beginner variation of how to do a TRX reverse lunge.
If you don’t have access to a set of TRX training suspension straps, you can use a:
- Towel
- Bed sheet or pillow case
- Rope
- Belt
Then securely tie it around around a sturdy bannister, pole, or door knob.
Targeted Muscles: Legs and Core
This is a beginner variation of the TRX reverse lunge.
What makes this a beginner exercise is that you get to hold on to the TRX straps with your hands for added support.
This makes it easier to balance compared to the traditional TRX lunge variation, where you don’t have as much support, as one foot is inside the TRX strap.
The TRX Reverse Lunge is fantastic unilateral movement to add into your leg day routine as it meaning trains each leg independently.
When you perform a barbell back squat, since both legs are planted into the floor, one leg could be bigger and stronger as it may be overcompensating for the weaker leg.
By adding in unilateral movements, like the TRX reverse lunge, you can ensure both legs are getting stronger.
This is important not only improve balance and core strength, they also target the muscles in the legs, including the quadriceps, hamstrings, and glutes.
How to do a TRX Reverse Lunge:
Watch the TRX Reverse Lunge: exercise demonstration video.
To get started:
- Ensure your TRX straps are securely attached to an anchor point.
- Grab each handle of the TRX with your hands
- Contract your abs and glutes to create a strong foundation for balance, then bend one knee at a 90 degree angle, with the bottom of your foot pointing behind you.
- Hinge at the hips to stick your glutes back, then with your chest up, back flat, eyes looking straight ahead, slowly lower your body towards the ground by bending your front knee.
- Without allowing your back foot to touch the ground, once your front knee is close to or bent at 90 degrees, press your foot through the floor to get back to standing.
- Only use the TRX straps for support. Rather than pulling yourself back up, focus on using your legs to push yourself back to standing.
- Finish all the reps with one leg, then switch legs and repeat.
A typical set of TRX reverse lunges could be programmed into your workout as follows:
- Reps: 12/leg
- Sets: 3-4 sets
Check Out The Total Body TRX Training Workout
To improve your core strength, check out our Total Body TRX Training Workout video. Give it a try!
TRX Suspension Training System
You can pick up the full TRX Suspension Training system here.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.