SUSPENSION TRAINER LUNGE

The Lunge is an excellent strength and endurance exercise that can be used to great effect to even out muscle imbalances in the lower body. By suspending your hind leg using a suspension trainer this bodyweight variant becomes an extremely challenging exercise that not only targets muscular strength but proprioception too.

Skill Level: Advanced

Training: Compound

Type: Strength

Force: Push

Equipment: Suspension Trainer

1° Muscles: Gluteals, Hips, Hamstrings, Quadriceps, Calves (Soleus and Gastrocnemius)

2° Muscles: Abdominals, Back Muscles

SET-UP

Set the handle of the suspension trainer to an appropriate height – for most this will be somewhere close to knee height.
Stand in front of the suspension trainer and place your right foot in one of the stirrups.
Hop forward on your left leg away from the anchor point until your right leg is fully extended.
The straps of the suspension trainer should be taut.

EXECUTION

Inhale as you bend your left knee to lower your hips towards the floor whilst maintaining balance on your left foot.
Send the suspended right knee back whilst continuing to lower your hips until your left knee reaches 90 degrees.
Exhale as you push through your left heel to return to the start position.
Repeat for the prescribed number of reps.
Swap legs and complete for the prescribed number of reps to complete one set.
Repeat for the prescribed number of sets.

Use your arms to aid balance throughout this exercise. Try placing them on your hips, holding them out to your sides, directly in front of you, or even swinging them in a running motion as you descend and ascend.
Avoid letting the knee of your standing leg move excessively beyond your toes. Ideally, it should be positioned directly over your ankle, but allowing it to move slightly forward is fine too.
Keep your spine in a neutral position, your chest up and your shoulders over your hips for the entire range of motion.