Suspension Rear Lunge

Suspension Rear Lunge

The Suspension Rear Lunge is a powerful lower body exercise that targets your glutes, hamstrings, quadriceps, and calves. It is a dynamic movement that combines the benefits of lunges with the added challenge of using suspension straps. By incorporating this exercise into your workout routine, you can improve your lower body strength, stability, and balance. The Suspension Rear Lunge involves stepping back into a deep lunge position while holding onto the suspension straps for support. This exercise not only works your leg muscles but also engages your core as you stabilize your body throughout the movement. The suspension straps provide an additional challenge by requiring you to control your balance and stability, making it a more functional exercise option. To perform the Suspension Rear Lunge correctly, it is important to maintain proper form. Keep your chest up, shoulders back, and engage your core throughout the exercise. It's essential to control the movement and ensure that your front knee is aligned with your ankle while your back knee hovers just above the ground. Incorporating the Suspension Rear Lunge into your workout routine can help strengthen your lower body, improve your balance, and enhance functional fitness. As with any exercise, start with lighter resistance or progress gradually and always listen to your body to prevent injury. So, add this challenging and effective exercise to your repertoire for a well-rounded lower body workout!


  • Begin by attaching the suspension trainer to a stable anchor point above you.
  • Stand facing away from the anchor point, with your feet hip-width apart.
  • Grab the handles with an overhand grip and extend your arms fully in front of you.
  • Step back with one foot, making sure to keep your weight on your front foot.
  • Lower your body by bending both knees until your back knee is just above the ground.
  • Pause for a moment and then push through your front foot to return to the starting position.
  • Repeat the movement with the opposite leg.
  • Continue alternating lunges for the desired number of repetitions.

Tips & Tricks

  • Focus on your balance and core stability while performing the Suspension Rear Lunge.
  • Engage your glutes and hamstrings by pushing through your front heel during the lunge.
  • Maintain a straight back and keep your chest lifted throughout the exercise.
  • Start with a lighter resistance band and increase the tension gradually as you become more comfortable with the movement.
  • To add variation, perform the Rear Lunge with a lateral raise using light dumbbells.
  • Incorporate the Suspension Rear Lunge into a circuit training routine for a full-body workout.
  • Combine the Rear Lunge with other lower body exercises like squats and deadlifts to target all major muscle groups.
  • Make sure to warm up properly before attempting the Suspension Rear Lunge to prevent injury.
  • Listen to your body and gradually increase the intensity and resistance as you build strength and confidence.
  • Consult with a fitness professional for personalized guidance and to ensure proper form.


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