Suspension Abduction Lunge

Suspension Abduction Lunge

The Suspension Abduction Lunge is a dynamic and challenging exercise that targets multiple muscle groups in your lower body and core. It combines the benefits of lunges and abduction movements, all while incorporating the instability of suspension training. This exercise is perfect for individuals looking to improve their balance, strength, and endurance. During the Suspension Abduction Lunge, you'll need a suspension trainer, such as TRX or similar equipment, to perform the exercise. By suspending one leg behind you, you’re engaging your glutes, hamstrings, and quads. Simultaneously, as you lunge down, you are also working on strengthening your inner and outer thigh muscles, known as the abductors. The instability created by using the suspension trainer forces your body to recruit more stabilizer muscles, enhancing overall core strength and balance. Additionally, the exercise promotes better hip mobility and proprioception, making it beneficial for anyone with imbalances or looking to prevent injuries. However, it's important to note that mastering proper form and technique is crucial for this exercise to maximize its effectiveness and minimize the risk of injury. Once you have a good grasp of the Suspension Abduction Lunge, you can include it in your lower body or full-body workout routine to challenge yourself and take your fitness to the next level.


  • Start by attaching the suspension trainer to a stable anchor point at waist height.
  • Stand facing away from the anchor point with your feet shoulder-width apart.
  • Hold the handles, one in each hand, and relax your arms by your sides.
  • Take a step forward with your right foot and lower your body into a lunge position.
  • As you lower your body, simultaneously raise your left leg out to the side, keeping it straight.
  • Continue lowering until your right thigh is parallel to the ground, ensuring your knee is directly above your ankle.
  • Pause and hold this position for a moment to engage your core and stabilize yourself.
  • Return to the starting position by driving through your right heel and straightening your right leg.
  • Simultaneously lower your left leg back to the starting position.
  • Repeat the movement on the other side by stepping forward with your left foot and raising your right leg.
  • Continue alternating legs and repeat the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise
  • Keep your chest lifted and shoulders relaxed
  • Maintain a slow and controlled movement to maximize muscle activation
  • Ensure proper posture by aligning your knees, hips, and shoulders in a straight line
  • Breathe deeply and exhale as you exert effort during the exercise
  • Gradually increase the difficulty of the exercise by adding more resistance or increasing the range of motion
  • Perform the exercise on a stable surface to ensure stability and reduce the risk of injury
  • Seek guidance from a fitness professional if you are unsure about the correct form and technique
  • Incorporate balance exercises into your routine to further challenge your stability and strengthen your core
  • Listen to your body and adjust the intensity or duration of the exercise as needed


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