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TRX Sprinter Start
TRX Sprinter Start uses suspension straps for a unilateral lunge with explosive knee drive, targeting quads, glutes, and hamstrings to build lower-body power, sprint mechanics, and core stability.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hip Flexors, Calves, Abs, Lower Back
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, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Hip Flexors
5/10Iliopsoas
Calves
4/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to long position and anchor securely. Stand facing away from anchor, grip handles with elbows bent, lean forward at 45 degrees on toes in staggered stance with rear heel elevated.
- Bend front knee to lower body into lunge, rear toe tapping ground lightly.
- Drive explosively through front heel to extend knee and hip.
- Simultaneously lift rear knee toward chest in sprinter motion.
- Maintain plank alignment with engaged core throughout.
- Control return to staggered stance.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through front heel
- Keep core tight
- Knee tracks over toes
- Stay on toes in rear leg
- Avoid torso rotation
Breathing
Inhale during lunge descent; exhale forcefully during explosive drive and knee lift while bracing core.
Tempo
2-0-1
Range of Motion
Lower until front thigh parallel to ground and rear knee hovers near floor; drive up to full hip and knee extension with knee lift to hip height.
Safety
Safety Notes
- Avoid if knee instability or recent surgery
- Caution with lower back pain or disc issues
- Ensure stable anchor point
- Start with reduced lean for beginners
- Stop if sharp pain occurs
Spotting
Spotting not required; use assistant to stabilize if balance issues arise, or perform near wall for support.
Common Mistakes
- Pushing off rear foot
- Knee caving inward
- Leaning too far without core brace
- Excessive back knee bend
- Loss of balance on return
When to Avoid
- Knee instability
- Recent knee surgery
- Ankle sprains
- Achilles tendon injuries
- Lower back pain
- Lumbar disc issues
Flexibility Needed
- Adequate hip flexion and extension
- Ankle dorsiflexion for lunge
- Shoulder stability for strap grip
Build Up First
- Proficiency in basic lunge
- Core bracing technique
- Single-leg balance control
Also known as
TRX Lunge Knee Drive, Suspension Sprinter Start
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