The glutes and legs are such a vast array of muscles that perform a huge variation of function. I always think its key to target them with a vast array of movements to challenge those functions. This TRX legs exercise is one of my top 3 for effectiveness. Here’s why and how to perform it correctly.
And here’ the subtitle text in case you’d like to read the guidance:
hey guys TRX traveller Adam here in this video we’re just looking at a little bit of a variation on the lunge and I like to call it the bat cross lunch because basically as you go down you cross your leg behind the back of you cross one leg behind the back of the other puts a lot of emphasis on your cords and if you do it slow you can really get a great contraction squeeze out of them let’s get to it okay so the one leg feet behind leg squat however you want to term it it’s a great variation and you can put a lot emphasis on your quads the key thing to remember is though it’s still a controlled movement yes it can be explosive and you can really push power and push it but only when it fits the program if the program calls for that great most of time in my opinion the program should call for more controlled moves because you’ve got to be careful your knee joint on this one because you are twisting it in an awkward angle so get the TRX set up I’m just going to pull these up a little bit and what we do is get positioned if you’re going for the left leg first fine this could be five six reps on the left leg then you switch the other leg so let’s look at it it’s down down down pause and squeeze the quads squeeze the quad to come back up and down again right down right down right down and squeeze the quad to come back up that’s it if you want to add a little bit of a variation to work in your abs as well and it kind of looks good let’s be honest you can do it like this so you can go down and I’m squeezing my hamstrings and glutes to pull my leg down there and then as you push up and squeeze the quad you can lift your knee right up and down now it’s just quick little note there guys I talked about the previous video whenever you squat you should always engage your hamstrings and glutes to pull yourself down don’t just drop or don’t just try and use your quad make it go down slow pull yourself down so you’re engaging the whole posterior chain of your legs same principle with this as I go down I engage my glutes my quads Perdue on this leg and I’m pulling myself down and pulling myself down some engaging my glutes and quads and squeezing my glutes and quads as hard as I can I pause and now of course I want to train my quads weezing my chords as I come up and I’m pushing up so I’m squeezing as I come down I’m squeezing my chords to come back up to push up and I’m really putting emphasis on them if I wanted to add a target my glutes same principle but think in your head I want to squeeze my glutes to come back up so I’ve gone down I’m squeezing my glutes and squeeze my glutes and then I’m thinking right I want to engage my glutes I’m keeping my glutes squeezed as I then change the movement to come back up and you can really push get a great squeeze on them so just think about how you want to train what their program calls for for you to really focus on is it your quad on the way up that you want to squeeze and engage or is it your glute final little demonstration so it looks like this so get comfortable and you’re going down pause and up and bring the knee up and down pause and bring the knee up really play with how far you want to push that back foot out you can go right out if you want that looks pretty cool but the key thing to think about is how you engaging the muscle I’d rather you just think go a little bit if you engage the muscle more and again obviously you can swap it up to the other leg bring it down pause engage the muscle and squeeze back up don’t push back up squeeze back up pull down use your hamstrings and quads to pull down squeeze the muscle back up if you get knee pain doing these it might be because you’re too far over your foot like that it affects some people some people that doesn’t just put your foot I’m trying not to doing something I’ll go out range a camera but don’t be so close just come back more so put your foot like that and go down so your knee is more in line with your foot like that this floors a bit too slippy for me to properly do it but it might just because you’ve gone too far forward so just play with that to make sure you not getting any knee pain and yeah so sorry I’m a bit out of breath from that hopefully found it helpful it’s a great little variation to work in for your quads take it slow think about the muscle you engage and that you want to work and give them a go let me know what you think thanks for watching