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Suspension Side Cross Lunge

Suspension Side Cross Lunge

The Suspension Side Cross Lunge is a dynamic exercise that targets multiple muscle groups and helps improve strength, stability, and flexibility. This exercise combines the benefits of lunges with the added challenge of suspension training, making it an excellent choice for those looking to intensify their workouts. During the Suspension Side Cross Lunge, your body is supported by suspension straps, which adds an element of instability. This requires your core muscles to engage in order to maintain balance and control throughout the movement. The primary muscles worked during this exercise include the quadriceps, hamstrings, glutes, and calves. Additionally, the Suspension Side Cross Lunge works the inner and outer thigh muscles, helping to tone and strengthen these often overlooked areas. By incorporating lateral movement into the lunge, you also engage the muscles responsible for stabilizing your hips, which can contribute to improved overall posture and balance. To maximize the benefits of the Suspension Side Cross Lunge, focus on maintaining proper form and controlling the movement. Start with a lighter resistance or an easier variation if you are new to suspension training, and gradually increase the intensity as you become more comfortable and confident in your abilities. As with any exercise, it's important to listen to your body and make adjustments as needed to prevent injury. Remember to always warm up before performing any exercise and cool down afterward. Stay hydrated, practice proper breathing techniques, and aim to incorporate a variety of exercises into your routine to target all major muscle groups. With consistent practice, the Suspension Side Cross Lunge can be a valuable addition to your fitness regimen, helping you to achieve your strength and stability goals.


  • Start by grabbing the suspension straps with both hands, facing the anchor point.
  • Step back a few feet, keeping your hands at chest height and your body aligned.
  • Take a large step to the side with one leg, keeping your torso upright and your supporting leg straight.
  • Bend your knee and hip, lowering your body until your front thigh is parallel to the floor.
  • Push through your heel and return to the starting position.
  • Repeat the exercise on the other side, alternating legs.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain stability and control.
  • Focus on keeping your chest lifted and shoulders relaxed to avoid unnecessary strain on your upper body.
  • Start with a shorter range of motion and gradually increase it as you become more comfortable and flexible.
  • To enhance the challenging aspect of this exercise, perform it at a slower tempo to increase time under tension.
  • For an added challenge, try performing the side cross lunge on an unstable surface, such as a balance board or foam mat.
  • Remember to breathe consistently and avoid holding your breath during the exercise.
  • Use a mirror or ask for feedback from a trainer or workout partner to ensure proper form and technique.
  • Incorporate this exercise into a well-rounded lower body workout routine for balanced muscle development.
  • Allow yourself enough recovery time between training sessions to prevent overuse injuries and promote muscle growth.
  • Fuel your body with a nutritious meal or snack that combines carbohydrates and protein within an hour of completing your workout.

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