Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Curtsy Lunge
A unilateral lower-body exercise using a suspension trainer that targets the glutes, quads, and hamstrings to build single-leg strength and stability; commonly scaled by adjusting the depth of the lunge.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris, Vastus Lateralis
Hamstrings
6/10Biceps Femoris
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the anchor point holding the handles with elbows bent by your sides, keeping tension on the straps.
- Balance on your right foot while lifting your left foot slightly off the floor.
- Lower your hips and cross your left leg behind your right leg in a curtsy motion.
- Descend until your right thigh is parallel to the floor, keeping your knee tracking over your toes.
- Drive through your right heel to return to the starting position.
- Complete the set on one side before switching.
Coaching Tips
Form Cues
- Keep chest up
- Knee over toe
- Light grip on handles
- Hips square
- Drive through heel
Breathing
Inhale as you lower into the lunge, and exhale as you drive back up to the starting position.
Tempo
2-1-1
Range of Motion
Lower until the front thigh is parallel to the ground and the back knee hovers just above the floor.
Safety
Safety Notes
- Ensure the floor is not slippery
- Maintain tension on the straps
- Stop if you feel knee pain
Spotting
Not recommended; use the suspension trainer handles for self-assistance.
Common Mistakes
- Using arms to pull up
- Front knee collapsing inward
- Twisting hips excessively
- Touching back foot to ground for rest
When to Avoid
- Acute knee injuries
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip internal rotation for cross step
Build Up First
- Master basic lunge form
- Familiarity with TRX balance
Also known as
TRX Curtsy Lunge, Suspension Curtsy Lunge, Cross-Behind Lunge, TRX Cross Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Curtsy Lunge
Balance Trainer
Quads, Glutes
Dumbbell Balance Trainer Reverse Lunge
Balance Trainer, Dumbbells
Quads, Glutes
Balance Trainer Hesitation Lunges
Balance Trainer
Quads, Glutes
Balance Trainer Reverse Lunge
Balance Trainer
Glutes, Hamstrings
Balance Trainer Alternating Lunge
Balance Trainer
Quads, Glutes
Balance Trainer Alternating Lunge Jumps
Balance Trainer
Quads, Glutes
Kettlebell Curtsy Lunge
Kettlebell
Glutes, Quads
Kettlebell Front Rack Curtsy Lunge
Kettlebell
Glutes, Quads
Kettlebell Goblet Curtsy Lunge
Kettlebell
Glutes, Quads
Dumbbell Curtsy Lunge
Dumbbells
Glutes, Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
