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TRX Reverse Lunge to Knee Drive
TRX-assisted reverse lunge with explosive knee drive that targets quads, glutes, and hamstrings for lower body strength, balance, and power; enhances coordination and adds conditioning through dynamic transitions.
About Exercise
Equipment
Rings
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Abductors
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, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Hip Flexors
6/10Iliopsoas
Calves
4/10Gastrocnemius
Adductors
3/10Abductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX securely overhead. Stand facing anchor, feet hip-width, hold handles with elbows bent at sides, maintaining strap tension.
- Step back with one foot into reverse lunge, lowering until front thigh is parallel to floor.
- Push through front foot to stand, driving back knee forward explosively to hip height.
- Keep core engaged and torso upright throughout.
- Return back leg to lunge position without placing foot down.
- Switch sides after reps on one leg.
Coaching Tips
Form Cues
- Knees track over toes
- Core tight, chest up
- Drive explosively from hips
- Maintain strap tension
- Balance on mid-foot
Breathing
Inhale during lunge descent; exhale forcefully as you drive knee up and stand.
Tempo
2-0-1
Range of Motion
Lower until front thigh parallels floor and back knee hovers above ground; drive knee to hip height with ankle flexed.
Safety
Safety Notes
- Avoid if acute knee pain
- Ensure secure TRX anchor
- Use reduced range if mobility limited
- Stop if balance compromised
Spotting
Not required; use TRX for self-assisted stability if needed.
Common Mistakes
- Knee collapsing inward
- Leaning forward on lunge
- Insufficient knee drive height
- Releasing strap tension
- Poor balance causing wobble
When to Avoid
- Acute knee injuries
- Hip instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range to 90 degrees
Build Up First
- Master basic reverse lunge
- Core stability competency
Also known as
Suspension Reverse Lunge Knee Drive, TRX Lunge with Knee Raise, TRX Reverse Lunge Knee Up
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