Wednesday, 28 October 2015

Work Out Wednesday - TRX Lunges

Number 10 of my top 10 TRX exercises is the TRX lunge.  What I love about this exercise is that you have the ability to completely isolate the standing leg and focus a single leg squat without having to worry about the placement of the non-working leg.  This move targets all of the major muscles in the leg - glutes, hamstring, quad and calf while challenging your balance.  The extension of the leg in the straps also allows for a nice hip flexor stretch and opening for the quad.

As I mentioned last week, TRX is a functional exercise, working more than one muscle group.  Here you are engaging the core and keeping the upper body open requiring the entire body to work together.  If balance is an issue for you, use walking stick or even a broom stick or mop end to help ensure balance.  

To complete this move:

  1. Adjust your straps to mid-calf length.
  2. Either put the straps into single handle or double up the foot cradles and place one foot in both cradles.
  3. Hop your way out so that when you do a lunge your knee remains over the foot and your back leg extends out as far as you are comfortable.
  4. With your weight evenly distributed on the standing foot, bend the knee of the standing leg, allow your supported leg to move back toward the anchor point.  Keep the shoulders over the hips and your gaze forward.
  5. Focussing on placing more into your heel, straighten the standing leg until you are in your original position.
  6. To get the most out of this exercise, engage your core and upper back the entire time.  Inhale as you extend the leg back and exhale as you return to a standing position.
  7. Complete 8-12 reps doing 1-3 sets.

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