TRX Curtsy Lunge
What Is the TRX Curtsy Lunge?
TRX Curtsy Lunge is a compound exercise that primarily targets the quads and glutes and also engages the inner thighs, hamstrings and the outer hip. It is an intermediate-level movement. You hold the suspension trainer handles at chest height, plant one foot, and step the other leg back and across behind it, so the working leg trains on one side of the body at a time.
Stepping back and across the midline adds a sideways demand that a straight TRX Reverse Lunge does not have. The gluteus medius and adductors work to keep the pelvis level and the front knee tracking over the foot, while the glute max and quads drive the return to standing. This makes it a useful single-leg builder for lifters who want more hip work than a standard lunge gives.
The straps share the balance load. Bodyweight is split between the arms and the planted leg, so a lifter can focus on the legs instead of fighting to stay upright. Pulling harder on the straps makes the move easier, and easing off them makes it harder. Straps also let you practice the crossing path before adding a Bodyweight Curtsy Lunge or a Dumbbell Curtsy Lunge on the floor.
It suits lifters who already manage a basic lunge and want a stable way to train the cross-body pattern. If it is too hard, build up with the TRX Squat and the TRX Reverse Lunge first. TRX teaches this pattern as the Crossing Balance Lunge, with the same raised-knee start.
Muscles Worked
- Gluteus Maximus
- Primary
- Vastus Lateralis
- Primary
- Vastus Medialis
- Primary
- Gluteus Medius
- High
- Rectus Femoris
- High
- Adductor Magnus
- Medium
- Soleus
- Low
- External Oblique
- Minimal
Instructions
- Set the suspension trainer to mid-length and face the anchor point, holding a handle in each hand at chest height with the elbows bent.
- Lean back slightly until the straps are taut, with your bodyweight shared between your arms and your planted foot.
- Stand on one leg and lift the other knee up to about hip height.
- Brace your core, keep your chest tall and your eyes on the anchor point.
- Sit your hips down and back as you step the raised leg behind and across the planted leg, landing on the ball of the back foot.
- Lower until the back knee is close to the floor and the planted knee is bent, keeping the planted knee over the middle of the foot and the hips square to the anchor.
- Drive through the planted foot and extend the hips to stand back up.
- Lift the back knee to hip height again to finish the rep, and complete all reps on one side before switching legs.
Common Mistakes
Knee caving inward
The planted knee drops toward the midline, which loads the inner knee; keep it tracking over the middle of the foot.
Hips swinging open
Letting the pelvis turn toward the back leg shifts work from the outer hip to the lower back, so keep the hips square to the anchor.
Crossing too far
An exaggerated step across the midline pulls the planted knee out of line and costs balance; step back and across only as far as you can control.
Pulling on the straps
Hauling yourself up with the arms takes the work off the legs, so keep your weight split between the arms and the planted leg.
Leaning forward
Folding the chest toward the knee turns the move into a back-loaded one; keep the torso tall and eyes on the anchor.
Injuries
TRX Curtsy Lunge is a medium risk exercise when performed with proper technique. The cross-body step puts a twisting and sideways load on the planted knee and hip, and balancing on one leg makes it easy to lose position as you tire.
The common strain points are the front knee and the hip. The knee drifting inward, or the hips swinging open toward the back leg, shifts stress to the inner knee and the lower back. Keep the front shin close to vertical over the middle of the foot, the hips square to the anchor, and the step across short enough that the knee stays in line with the toes. Lower only as far as the front foot stays flat and the pelvis stays level.
Pull on the straps more to take load off a sore knee or an unsteady hip, and shorten the range. If you cannot keep the knee in line, regress to the TRX Reverse Lunge. To progress, use less strap, then move to the Bodyweight Curtsy Lunge. Stop if you feel sharp knee, hip or back pain, and talk to a clinician before using this movement with a known knee or hip injury.
- Equipment
- Suspension trainer and body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Other Names for the TRX Curtsy Lunge
The TRX Curtsy Lunge is also known as:
- TRX Crossing Balance Lunge
Frequently Asked Questions
- Q: How is the TRX Curtsy Lunge different from the floor version?
The handles carry part of your bodyweight, so balance is easier and you can focus on the legs. Use the Bodyweight Curtsy Lunge when you no longer need the straps.
- Q: How do I make it easier?
Pull more on the straps, shorten the depth, and tap the back toes down between reps. If it is still too hard, start with the TRX Reverse Lunge.
- Q: How do I make it harder?
Ease off the straps so the legs carry more of the load, and slow the lowering phase. You can also add a short pause at the bottom or move on to the Dumbbell Curtsy Lunge.
- Q: What should I look at during the set?
TRX cues keeping your eyes on the anchor point for the whole rep, which helps with balance. Keep the straps taut so they steady you without carrying you.