Kysero
Try for free

Quadriceps · Intermediate

Suspension Forward Lunge with Rear Fly

Coordinated forward lunge and suspension rear fly combining unilateral leg work with upper-back and rear-shoulder pulling.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersUpper BackCore

Equipment

Suspension Trainer

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Face the anchor, hold both handles with the arms forward, and lean back slightly so the straps stay taut.
  2. 02Step one foot forward and lower into a controlled lunge while keeping the front knee aligned.
  3. 03As you descend, open the arms into a rear fly and draw the shoulder blades together without shrugging.
  4. 04Drive through the front foot to return while bringing the handles together under control.
  5. 05Alternate sides or complete the assigned repetitions before switching legs.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionTRX LungeRelated variationReverse Lunge

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder