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TRX Curtsy Lunge
A unilateral lower-body exercise using TRX straps that targets glutes, quads, and hamstrings to build strength, stability, and balance; commonly used in functional training for unilateral leg development.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris, Vastus Lateralis
Hamstrings
6/10Biceps Femoris
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-height and stand facing away with feet hip-width apart, holding handles at chest level.
- Step right foot behind and across left in a curtsy position while bending both knees.
- Lower until left thigh is parallel to ground and right knee hovers above floor.
- Push through left heel to return to start.
- Switch sides and repeat.
- Keep core engaged throughout.
- Maintain upright torso.
Coaching Tips
Form Cues
- Knees track over toes
- Hinge slightly at hips
- Pull straps for balance
- Core tight
- Even weight distribution
Breathing
Inhale as you lower into the lunge; exhale as you push back to standing while bracing your core.
Tempo
2-1-2
Range of Motion
Descend until front thigh is parallel to floor and back knee nearly touches ground; full upright at top.
Safety
Safety Notes
- Avoid if acute knee pain present
- Use stable anchor for TRX
- Start with shallow depth if balance challenged
Spotting
Not typically needed; partner can provide light balance support if beginner.
Common Mistakes
- Leaning forward excessively
- Knee caving inward
- Rushing the descent
- Not crossing foot behind enough
When to Avoid
- Acute knee injuries
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip internal rotation for cross step
Build Up First
- Master basic lunge form
- Familiarity with TRX balance
Also known as
Suspension Curtsy Lunge, TRX Cross-Behind Lunge, TRX Lateral Lunge Variation
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