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Suspension Trainer Forward Lunge with Chest Stretch
A suspension trainer lunge variation targeting the quads and glutes to build lower body strength while actively stretching the chest and shoulders.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Obliques, 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
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris
Calves
4/10Gastrocnemius
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand facing away from the suspension anchor holding the handles at shoulder height with arms extended forward and a slight forward body lean.
- Step forward with one leg, lowering the hips until the front thigh is parallel to the floor.
- Simultaneously open your arms out to the sides in a T position to stretch the chest.
- Keep the rear knee hovering just above the ground.
- Drive through the front heel to return to the starting position while bringing the handles back together in front of you.
Coaching Tips
Form Cues
- Keep core braced
- Step far enough forward
- Arms straight but not locked
- Chest up
- Maintain strap tension
Breathing
Inhale as you step forward and open your arms; exhale as you push back to the starting position.
Tempo
2-1-1
Range of Motion
Lower until the back knee is near the floor and arms are fully open in line with the body.
Safety
Safety Notes
- Ensure stable footing to prevent slipping
- Do not overstretch the shoulder joint
- Keep the front knee tracking over the toes
Spotting
Not recommended; perform in a safe space free of obstacles.
Common Mistakes
- Bending elbows excessively
- Arching lower back
- Back knee hitting floor
- Shoulders shrugging
When to Avoid
- Knee joint instability
- Shoulder impingement
Flexibility Needed
- Adequate hip flexion
- Shoulder horizontal abduction
Build Up First
- Basic lunge form
- TRX handling proficiency
Also known as
TRX Forward Lunge Chest Opener, Suspension Lunge Stretch, TRX Fly Lunge, Suspension Chest Stretch Lunge
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