I've had my TRX for about a week. I;m having difficulties doing lunges. What is the best postion for lunges? Do I need to be facing the TRX or have my back to facing the TRX. Also, how should the handles be?

Thanks,

Arthur J. Robinson, MEd, LAT, ATC

 Athletic Trainer

Concordia Lutheran High School

700 E. Main St.

Tomball, Tx 77375

robinsona@concordiacrusaders.org

(281)-351-2547

Hello Arthur,

Both Variations of the Lunge are possible. If you´re doing the Suspended Lunge, your back is turned towards the anchor point and one of your feet is in the foot cradles (the TRX should be in the single handle mode for this exercise). Said foot moves backwards while you lower yourself and moves forward and upward when you extend your other leg, thus creating a nice Gait pattern.

The second variation is the Balance Lunge. You´re facing the anchor point and grab both handles with your hands. One leg is on the ground, the other one is lifted off the ground (90 degrees hip flexion, 90 degrees knee flexion). Then you push the latter backwards into hip extension, hip adduction and maintain knee flexion. Your other leg carries your body weight and lowers your body into a lunge position. The main task of your arms is supporting your balance. (I guess my description is a little awkward. It is surprisingly difficult to do this in a language that is not your own.)  :-)

I think you can find Videos of both variations in the Library.

Enjoy,

Olaf

 Thanks I will look these up on the videos.

Hi Arthur,

To give you even a little more help, there are some key things you want to look for when you are doing the lunges on the TRX.

Facing the anchor, and doing the balancing lunge.  Your starting position is with your elbows under your shoulders, leaning back slighting making the TRX straps tight.  Then as you step back your arms have room to extend without pulling your torso forward.  Couple of things you want to watch for when you do lunges on the TRX, is rounding forward of the shoulders.  Try to keep your shoulders stacked over your hips.  Avoid using your arms too much, really focus on your legs doing the work.  Also, be sure to keep your forward knee stacked over your ankle, some people tend to lean back too much and their forward knee ends up behind their ankle.

Facing away from the anchor, and doing the suspended lunge is a more advanced exercise than the balancing lunge.  Once you have your TRX in Single handle mode, place one foot in, and find your starting position.  By kneeling the suspended knee down, than bringing the planted foot forward until the ankle is directly under the knee.  This will ensure that your whole foot is in contact with the ground, establishing a firm base of support as well as your ability to drive up through the heel and activate the glute of the forward leg.  Add gait swings, and jumps to make this more progressive. 

There are many, many progressions and variations to both of the lunge positions, and I would recommend you view some of the videos in the exercise library to see how awesome these exercises can be.

Hope this helps,

Hayley Hollander Fitness Anywhere Instructor