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Suspension Trainer Sprinter Start
A suspension trainer lunge variation that targets the quads and glutes to build explosive lower-body power and sprint mechanics; commonly scaled by adjusting the body angle.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Hip Flexors, Abs, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Hip Flexors
5/10Iliopsoas
Calves
4/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing away from the anchor point with the straps under your armpits and hands holding the handles. Lean forward into a 45-degree angle with your body in a straight line and feet together.
- Step one foot back into a lunge position, keeping the weight on the ball of the rear foot.
- Lower your hips until the front thigh is parallel to the floor.
- Drive explosively through the front foot to extend the hip and knee.
- Simultaneously drive the rear knee forward and up toward your chest.
- Return the rear foot to the starting lunge position under control.
Coaching Tips
Form Cues
- Drive through the front heel
- Keep core braced like a plank
- Explode forward
- Don't let hips sag
- Eyes forward
Breathing
Inhale as you step back into the lunge, and exhale forcefully as you drive the knee forward.
Tempo
2-0-1
Range of Motion
Lower until the back knee is just above the ground; drive up to full extension of the standing leg.
Safety
Safety Notes
- Ensure the floor surface is not slippery
- Check anchor point stability before starting
Spotting
Not recommended; perform near a wall if balance is a major concern.
Common Mistakes
- Pushing off the rear foot instead of pulling with the front
- Rounding the lower back
- Letting the straps rub against arms excessively
- Losing strap tension at the top
When to Avoid
- Knee instability
- Recent knee surgery
- Ankle sprains
- Achilles tendon injuries
- Lower back pain
- Lumbar disc issues
Flexibility Needed
- Adequate hip flexion and extension
- Ankle dorsiflexion for lunge
- Shoulder stability for strap grip
Build Up First
- Proficiency in basic lunge
- Core bracing technique
- Single-leg balance control
Also known as
TRX Sprinter Start, Suspension Lunge Knee Drive, TRX Power Start, Suspension Forward Lunge
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