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TRX Lateral Lunge
TRX-assisted lateral lunge targeting glutes, quads, and adductors to build lower body strength, stability, and mobility; suitable for functional training and unilateral development.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, 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 MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Magnus
Hamstrings
4/10Biceps Femoris
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-calf length and stand facing the anchor with feet shoulder-width apart, holding handles with arms extended forward, palms facing each other.
- Engage core and step right foot out laterally, keeping toes forward.
- Hinge at hips and bend right knee to lower body until thigh is parallel to floor.
- Keep left leg straight and feel stretch in inner thigh.
- Push through right foot to return to start, using TRX for balance if needed.
- Switch sides after reps or alternate.
- Control descent and ascent throughout.
Coaching Tips
Form Cues
- Chest up
- Knee tracks over toes
- Core tight
- Heel down
- Torso upright
Breathing
Inhale as you descend into the lunge; exhale as you push back to standing while bracing core.
Tempo
2-1-2
Range of Motion
Lower until lunging thigh is parallel to floor with shin vertical; trailing leg extended straight.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Ensure stable footing
- Stop if balance lost
Spotting
No spotter needed; use TRX for self-assist and focus on controlled form.
Common Mistakes
- Knee caving inward
- Rounding back
- Heel lifting
- Short step out
When to Avoid
- Acute knee injury
- Hip impingement
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for stability
Build Up First
- Basic lunge form
- Core engagement competency
Also known as
TRX Side Lunge, Suspension Lateral Lunge, Assisted Side Lunge
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