TRX Step Back Lunge

Girl performing a TRX Step Back Lunge

The TRX Step Back Lunge is similar to the TRX Bulgarian Split Squat, however, you are holding the TRX straps in your hands, and the back leg, although not anchored in any straps, still does not touch the ground. Working the glutes and hamstrings of the unsupposted leg going back, you are also diviing support of your body through the supporting leg and hip, as well as with the upper body, to help pull you up.

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Hamstrings
Body Part

Body Part:




Step 1: Stand up facing the TRX anchor; holding onto the handles, which are set to mid-length.

Step 2: One leg is straight (front leg), with the foot flat on the floor, the other leg (back leg) has the foot off the floor and is bent at 90 degrees, with your knee facing the floor.

Step 3: Proceed to lunge back, bending the front leg to 90 degrees, bringing the back knee towards the floor, without actually touching the floor.

Step 4: ‘Drive’ yourself back up by pushing with your front foot and pulling on the TRX straps; swing your back knee up in front of you to complete the motion.

Step 5: Repeat the movement several times before switching legs.


How to progress the exercise

This exercise can be progressed to one leg for a greater challenge. Another progressive challenge would be to remove one or both arms off the floor and cross them on your chest. The greatest challenge, of course, would be to do both one leg and arms crossed against your chest.

Additional Information

Great care must be taken to assure the glute muscle is firing throughout this exercise, as it is easy to overuse the lower back. Also, if progressing to one leg, be very careful to avoid rotational movements during the exercise- bracing of the core muscles come more into play here.

Girl performing a TRX Step Back Lunge



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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