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Glutes · Intermediate

TRX Curtsy Lunge

TRX Curtsy Lunge for lunge work focused on glutes.

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TRX Curtsy Lunge demonstration

Exercise overview

Training details

GlutesHamstringsCalves

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the TRX handles and stand tall with light strap tension.
  2. 02Step one leg diagonally behind the other like a curtsy.
  3. 03Lower until the front leg works while the hips stay mostly square.
  4. 04Use the straps for balance, not to pull the body upward.
  5. 05Drive through the front foot to return and complete the side before switching.

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Variations

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

Harder progressionBody Weight Curtsy LungeRelated variationBodyweight Front Foot Elevated Curtsy LungeRelated variationDumbbell Drop LungeRelated variationReverse LungeRelated variationSmith Machine Curtsy LungeRelated variationBarbell Curtsy Lunge

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Alternatives

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

Comparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteDumbbell Front Foot Elevated Curtsy Lunge

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