Curtsy Lunge (TRX / Suspension Trainer)

A dynamic lunge variation where one leg crosses behind the body, targeting the glutes and adductors from a different angle than forward lunges.

Instructions

1. Anchor the TRX straps at mid-length.
2. Stand facing the anchor with your feet shoulder-width apart.
3. Hold the handles for balance and support.
4. Step one leg back and across your body in a curtsy-like motion.
5. Lower your body by bending both knees, sinking into a lunge position.
6. Keep your torso upright and your core engaged.
7. Drive through your front leg to return to the starting position.
8. Complete all reps on one side, then switch legs.

Tips

• The curtsy motion targets the glutes and outer hip from a unique angle.
• Maintain an upright posture throughout the movement to maximize glute engagement.
• The TRX handles provide balance assistance; use them as needed.
• Control both the descent and ascent phases of the lunge.
• Ensure your front knee tracks over your toes and does not cave inward.