Get serious quad BURN with this TRX step reverse lunge. Captain chicken legs here with 3 KEY POINTS below for a TRX lunge variation to target the outer quad muscle. Which will develop leg shape and width.
My focus for the next two years is weak point training on the legs and shoulders. I’ve changed my TRX workouts to:
- X2 full body workouts (This Workout Program here)
- X1 shoulders and legs workout (weak point day)
…a week. So the legs and shoulders get trained X3 a week with more volume. These TRX step lunges are a key part to that weak point training day….
KEY POINT 1: STEP UP
Using a step/platform allows a deeper lunge back, which stretches the outer quad more. Bigger bottom stretch – bigger range of motion – more muscle development.
KEY POINT 2: NO SQUEEZE! (Say whaaat!)
Don’t lockout and squeeze at the top. Biomechanically, this will take the tension and load away from the outer quad because the inner quad muscle (the tear drop shape on the inside of the leg) joins in to straighten the leg. Stop just before the leg straightens.
KEY POINT 3: SLIGHT FOOT TWIST
Very very slightly twist the foot inwards. I personally find this helps emphasise the load a tad more onto the outer quad. If knee position is a worry? Leave this point out… Always begin any TRX exercise with confidence in the setup and your ability.
- Lean slightly forward throughout to keep load on quad muscles.
- Knee to floor. Gently tap it, don’t rest it. Then rise.
This is an advanced muscle-centric movement. Master standard TRX reverse lunges first and avoid if knee twinges/pain is a common issue.
Get Serious Quad BURN with this TRX Reverse Lunge. Stay safe stay healthy
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