TRX ® Assisted Side Lunge with Arm Raise

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TRX ® Assisted Side Lunge with Arm Raise

Target Body Part:
Back, Butt/Hips, Legs - Calves and Shins, Shoulders, Full Body/Integrated

Equipment Needed:

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor point. Hold the handles shoulder width or wider and slightly above, or at shoulder-height. Your feet are together. Brace your torso by engaging your core and abdominal muscles.?


Step 2

Downward Phase: Inhale. Slowly step to the left. Keep your weight over your heels and feet facing forward. Use the TRX to help you maintain your balance. As you step, begin to raise both hands to an overhead position. Keep the abdominals engaged and the shoulder blades pulling down your back to prevent excessive arching in your low back.


Step 3

Plant the left foot firmly on the floor, shifting your weight into the left foot. Bend at the hips and push them back. Continue shifting your weight over the left foot until your shinbone is vertical to the floor and your left knee is aligned with the second toe of your left foot. Your right leg should be at or near full extension at the knee. Keep your body weight over 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.