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Suspension Trainer Curtsy Lunge
A unilateral lower-body exercise using a suspension trainer that targets the glutes, quads, and hamstrings to build single-leg strength and stability; commonly scaled by adjusting the depth of the lunge.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
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 MapGlutes
9/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris, Vastus Lateralis
Hamstrings
6/10Biceps Femoris
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding the handles with elbows bent by your sides, keeping tension on the straps.
- Balance on your right foot while lifting your left foot slightly off the floor.
- Lower your hips and cross your left leg behind your right leg in a curtsy motion.
- Descend until your right thigh is parallel to the floor, keeping your knee tracking over your toes.
- Drive through your right heel to return to the starting position.
- Complete the set on one side before switching.
Coaching Tips
Form Cues
- Keep chest up
- Knee over toe
- Light grip on handles
- Hips square
- Drive through heel
Breathing
Inhale as you lower into the lunge, and exhale as you drive back up to the starting position.
Tempo
2-1-1
Range of Motion
Lower until the front thigh is parallel to the ground and the back knee hovers just above the floor.
Safety
Safety Notes
- Ensure the floor is not slippery
- Maintain tension on the straps
- Stop if you feel knee pain
Spotting
Not recommended; use the suspension trainer handles for self-assistance.
Common Mistakes
- Using arms to pull up
- Front knee collapsing inward
- Twisting hips excessively
- Touching back foot to ground for rest
When to Avoid
- Acute knee injuries
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip internal rotation for cross step
Build Up First
- Master basic lunge form
- Familiarity with TRX balance
Also known as
TRX Curtsy Lunge, Suspension Curtsy Lunge, Cross-Behind Lunge, TRX Cross Lunge
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