Suspension Trainer Reverse Lunge
An alternating reverse lunge with help from suspension handles.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Lunge
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.
- Face the trainer anchor and hold both handles with light strap tension.
- Stand with both feet under the hips and clear space behind the body.
Do the rep
- Step one foot back and bend both knees to lower the rear knee toward the floor.
- Push through the front foot to return to standing, then repeat on the other side.
What counts as a rep
A rep counts when each backward step, controlled lowering and return counts once; count both sides together.
One rep counts when each backward step, controlled lowering and return counts once; count both sides together.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the front heel down.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Stepping onto a narrow line
What you seeThe feet line up and the body sways.
FixStep back along two parallel lines with the feet about hip-width apart.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor, straps or foot cradles move or slip.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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