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TRX Curtsy Lunge to Lateral Lunge
TRX-assisted multi-planar lunge combining curtsy and lateral steps to target glutes, quads, and thighs for lower body strength, stability, and mobility; scalable with bodyweight or added resistance.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Adductors
Secondary Muscles
Obliques, Abs, Lower Back
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Quads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
8/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
5/10External Obliques
Abs
4/10Lower Back
3/10Erector Spinae
Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Face the TRX anchor, grasp handles with arms extended, palms facing each other, and step back to create strap tension while standing with feet hip-width apart.
- Engage core and shift weight to left leg.
- Step right foot diagonally behind left into curtsy lunge, bending both knees until left thigh is parallel to floor.
- Push through left heel to rise and transition right leg out wide.
- Bend right knee into lateral lunge, keeping left leg straight and chest up.
- Push off right foot to return to start.
- Repeat sequence on same side or alternate.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep chest upright.
- Knee tracks over toes.
- Core braced always.
- Smooth transitions.
- Heels drive push.
- Neutral spine.
Breathing
Inhale during descent into each lunge; exhale as you push back to standing and brace core throughout.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to floor in curtsy; wide stance with knee over toe in lateral lunge, without knee passing toes.
Safety
Safety Notes
- Avoid if acute knee or hip pain.
- Use controlled speed to prevent momentum.
- Adjust strap length for proper support.
- Stop if balance feels lost.
- Ensure stable footing.
- Consult professional for modifications.
Spotting
Not typically needed; TRX provides inherent stability, but partner can assist with balance if beginner.
Common Mistakes
- Knee caving inward.
- Rushing transitions.
- Leaning forward excessively.
- Not engaging core.
- Over-relying on arms for pull-up.
- Uneven weight distribution.
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
- Balance disorders
Flexibility Needed
- Adequate hip flexion and abduction
- Ankle dorsiflexion for stability
- Shoulder flexibility for TRX hold
Build Up First
- Basic lunge proficiency
- Core bracing technique
- Familiarity with TRX suspension
Also known as
TRX Curtsy to Side Lunge, Suspension Curtsy Lateral Lunge, TRX Multi-Planar Lunge
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