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Suspension Trainer Lateral Lunge
A suspension trainer lunge variation targeting the quads, adductors, and glutes to build unilateral leg strength and hip mobility; commonly scaled by adjusting the amount of arm assistance used.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hamstrings, 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 MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Magnus
Hamstrings
4/10Biceps Femoris
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point with feet together, holding the suspension handles with arms slightly bent and palms facing each other.
- Step one foot out to the side, keeping the toes pointed forward.
- Push your hips back and bend the knee of the stepping leg to descend.
- Keep the trailing leg completely straight and the chest upright.
- Lower until the working thigh is parallel to the floor.
- Drive through the foot of the bent leg to return to the starting position.
Coaching Tips
Form Cues
- Chest up
- Hips back
- Keep trailing leg straight
- Knee tracks over toe
- Light grip on handles
Breathing
Inhale as you step out and descend; exhale as you push back to the starting position.
Tempo
2-1-1
Range of Motion
Descend until the thigh of the working leg is parallel to the floor, ensuring the other leg remains straight.
Safety
Safety Notes
- Ensure the floor is not slippery
- Maintain tension on the straps
- Avoid if experiencing acute groin pain
Spotting
Not recommended; use the suspension trainer handles for self-assistance and balance.
Common Mistakes
- Bending the trailing knee
- Rounding the back
- Pulling too much with arms
- Heel lifting off floor
When to Avoid
- Acute knee injury
- Hip impingement
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for stability
Build Up First
- Basic lunge form
- Core engagement competency
Also known as
TRX Side Lunge, Suspension Side Lunge, Assisted Lateral Lunge, TRX Lateral Lunge
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