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Suspension Trainer Curtsy Lunge to Lateral Lunge
A multi-planar compound movement using a suspension trainer to target the glutes, quads, and adductors. Builds lower body strength and stability through combined rotational and lateral patterns.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Adductors
Secondary Muscles
Obliques, Abs, Lower Back
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Quads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
8/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
5/10External Obliques
Abs
4/10Lower Back
3/10Erector Spinae
Calves
2/10Programming
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 and tension on the straps. Balance on one leg with the other foot hovering slightly off the floor.
- Cross the free leg behind the standing leg and lower into a curtsy lunge.
- Drive through the front heel to return to the start position without touching the foot down.
- Immediately step the free leg out to the side into a lateral lunge, keeping the anchor leg straight.
- Push off the outside foot to return to the center start position.
- Repeat the sequence for the desired reps before switching sides.
Coaching Tips
Form Cues
- Keep chest up
- Knee tracks over toe
- Maintain strap tension
- Drive through heel
- Control the descent
Breathing
Inhale as you lower into each lunge phase; exhale as you drive back to the standing position.
Tempo
2-1-1
Range of Motion
Lower the back knee close to the floor in the curtsy; descend until the thigh is parallel to the floor in the lateral lunge.
Safety
Safety Notes
- Ensure the floor surface is not slippery.
- Stop if you feel pain in the knees or hips.
- Maintain a neutral spine throughout the movement.
Spotting
Not recommended; use a regression if balance is compromised.
Common Mistakes
- Rounding the back
- Knee caving inward
- Using arms to pull up
- Rushing the transition
- Slack in the straps
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
- Balance disorders
Flexibility Needed
- Adequate hip flexion and abduction
- Ankle dorsiflexion for stability
- Shoulder flexibility for TRX hold
Build Up First
- Basic lunge proficiency
- Core bracing technique
- Familiarity with TRX suspension
Also known as
TRX Curtsy to Lateral Lunge, Suspension Multi-Planar Lunge, TRX Combo Lunge, Suspension Curtsy Side Lunge
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