Suspension Side Lunge
Muscle Groups: Quads, Glutes
Suspension Side Lunge focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Suspension Side Lunge with proper form and technique.
- 1
Stand facing away from the suspension anchor point, holding the handles in front of your chest with elbows bent.
- 2
Place one foot into both foot cradles of the suspension trainer, allowing that leg to extend slightly behind you.
- 3
Shift your weight onto your standing leg, keeping a slight bend in the knee and your core engaged.
- 4
Begin to lower your body into a lunge by bending the knee of your standing leg and pushing your hips back.
- 5
Simultaneously, allow the suspended leg to extend straight out to the side, sliding it away from your body.
- 6
Continue lowering until your standing thigh is parallel to the floor, or as deep as comfortable, ensuring your knee tracks over your toes and your chest remains upright.
- 7
Drive through the heel of your standing foot to push yourself back up to the starting position.
- 8
Actively pull the suspended leg back towards the center to assist in the return.
- 9
Complete all repetitions on one side before switching to the other leg.
Secondary Muscles
While Suspension Side Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Suspension Side Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Suspension Side Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
