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Suspension Trainer Reverse Lunge to Jump
A plyometric lunge variation performed with a suspension trainer that targets the quads and glutes to build explosive lower body power and stability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Obliques, Lower Back, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Lower Back
3/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
4-10 reps
Rest Between Sets
60-120 seconds • Allow full recovery for power output
How to Perform
Stand facing the anchor point holding the handles with elbows bent by your sides and tension in the straps.
- Step one foot back into a deep reverse lunge, lowering the back knee toward the floor.
- Explode upward by driving forcefully through the front foot to jump into the air.
- Drive the back knee forward while in the air to generate momentum.
- Land softly on the front foot and immediately descend back into the lunge position.
- Complete the set on one side before switching legs.
Coaching Tips
Form Cues
- Land softly
- Drive through front heel
- Keep chest up
- Use arms for balance only
- Explode up
Breathing
Inhale as you step back into the lunge; exhale forcefully as you jump up.
Tempo
2-0-1
Range of Motion
Lower until the back knee is just above the floor; fully extend the front hip and knee at the top of the jump.
Safety
Safety Notes
- Ensure floor surface is non-slip
- Stop if knee pain occurs
- Maintain constant strap tension
Spotting
Not recommended; ensure clear space around the user.
Common Mistakes
- Pulling too much with arms
- Landing with stiff legs
- Front knee caving inward
- Rounding the lower back
When to Avoid
- Knee instability or recent injury
- Ankle sprains or chronic instability
- Balance disorders or vertigo
- Severe lower back problems
Flexibility Needed
- Adequate ankle dorsiflexion for lunge depth
- Hip flexibility for knee drive
Build Up First
- Master basic reverse lunge
- Proficient with TRX stability
- Single-leg balance competency
Also known as
TRX Jump Lunge, Suspended Plyometric Lunge, Suspension Trainer Jumping Lunge, TRX Power Lunge, Suspended Runner's Lunge
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