TRX Assisted Lateral Lunge

SquatTRX

A moving lateral lunge with light TRX balance support, stepping out to the side and sitting into one hip while the other leg stays extended — good for frontal-plane strength and hip mobility often missing from sagittal-plane-only leg training.

Demo: TRX Exercise Demo

Sets

3

Reps

8-10 per side

Rest

1 min

Contraindications

Knee or hip impingement — reduce range of motion.

Setup

Face the anchor holding both handles, feet together to start.

Execution

  1. 1Step one foot out wide to the side
  2. 2Sit back and down into that hip, keeping the other leg straight
  3. 3Use the TRX lightly for balance, not as a crutch
  4. 4Push off the bent leg to return to the starting position

Key cues

  • Push the hips back as you sit into the lunge
  • Keep the straight leg's foot flat on the ground if possible
  • Chest stays up throughout
  • Push off powerfully to return to center

Common faults

  • Knee caving inward on the working leg
  • Leaning too heavily on the TRX
  • Rounding the back instead of hinging at the hips
  • Stepping too narrow, reducing the lateral training benefit

Tweaks

  • Progress to an unassisted lateral lunge
  • Add a pulse at the bottom
  • Combine into a lateral lunge to Cossack squat flow

Progressions

TRX Cossack Squat

Muscles

Primary: Glutes, Adductors, Quadriceps

Secondary: Hip Flexors, Core

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Frontal-plane lunge work is underrepresented in most programs — use light TRX assistance only, reducing it as balance and strength improve.

Sources

Attribution: TRX Training