Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Curtsy Lunge
Others
Glutes
TRX Lateral Lunge
TRX
Glutes, Quads
Dumbbell Curtsy Lunge
Dumbbells
Glutes, Quads
Landmine Curtsy Lunge
Barbell
Glutes, Quads
Balance Trainer Curtsy Lunge
Balance Trainer
Quads, Glutes
Kettlebell Curtsy Lunge
Kettlebell
Glutes, Quads
Medicine Ball Curtsy Lunge
Medicine Ball
Glutes, Quads
Dumbbell Goblet Curtsy Lunge
Dumbbells
Glutes, Quads
Barbell Curtsy Lunge
Barbell, Squat Rack
Glutes, Quads
Dumbbell Lateral Lunge
Dumbbells
Quads, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
