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TRX Pulse Lunge
TRX-assisted lunge with pulsing at the bottom that targets quads and glutes to build lower body endurance and strength; increases time under tension for resilience.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Adductors, Calves
Popularity Score
5
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
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to chest height and grasp handles with elbows bent. Stand in staggered stance with feet hip-width apart.
- Lower back knee toward ground until front thigh is parallel.
- Perform 2-3 small pulses by slightly extending then lowering back to depth.
- Drive through front heel to return to start.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Chest up
- Knee over ankle
- Core tight
- Heel drive
- Controlled pulses
Breathing
Inhale during descent and pulses; exhale as you drive up.
Tempo
3-2-1
Range of Motion
Front thigh parallel to floor; back knee hovers near ground without touching.
Safety
Safety Notes
- Ensure TRX is securely anchored
- Avoid if acute knee pain
- Maintain 90-degree knee angles
- Reset if balance lost
Spotting
Not required; use TRX for self-support.
Common Mistakes
- Knee past toes
- Leaning forward
- Bouncing in pulses
- Poor balance
When to Avoid
- Knee injuries
- Lower back issues
Flexibility Needed
- Ankle dorsiflexion
- Hip flexion
Build Up First
- Basic lunge form
- TRX handling
Also known as
TRX Pulsing Lunge, Suspended Pulse Lunge
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