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TRX ® Assisted Side Lunge with Arm Raise |
(1 Ratings) |
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| Target Body Part: |
Back, Butt/Hips, Legs - Calves and Shins, Shoulders, Full Body/Integrated |
| Primary Muscles: |
Latissimus Dorsi (Lats), Rhomboids, Erector Spinae, Anterior and Medial Deltoids (delts), Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Adductors, Full Body/Integrated |
Secondary Muscles:
(Synergists/Stabilizers) |
Trapezius (Traps), Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus, Quadriceps (quads), Obliques |
| Equipment Needed: |
TRX |
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Step 1
Starting Position: Holding the TRX handles in each hand, turn to face the anchor point. Position your feet together and hold the handles slightly above, or at shoulder-height, but at shoulder-width or slightly wider. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
Step 2
Downward Phase: Inhale and slowly step to the left while keeping your weight over your heels, feet facing forward and using the TRX to help you maintain your balance. As you step, begin to raise both hands to an overhead position, preventing any excessive arching in your low back by depressing and retracting your scapulae (pulling your shoulders down and back) and contracting your abdominal muscles.
Step 3
Once your left foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight towards your left foot. Continue shifting your weight over the left foot until your tibia (shinbone) is vertical to the floor and your left knee is aligned directly over the second toe of your left foot. Your right leg should be near, or at full extension at the knee while keeping the right foot flat and your body weight should be shifted over to the left hip. The heels of both feet should stay flat on the floor. Your arms should be in a wide, overhead position.
Step 4
Upward Phase: Exhale and push off firmly with your left leg, while pulling on the TRX, returning your body to your starting position. Repeat the movement to the opposite side.
Using the TRX as an assisted device reduces the load placed upon many joints. While this certainly can promote additional range of movement, it does necessitate additional attention to proper form.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(1 Customer Ratings)
Rated by: Andrew
Would Recommend this to others?: Most Likely
Comments: Recruits multiple sensory and motor input from muscles, with a little help from the TRX system.
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