If squats are king these are the queen. Huge focus on all 4 heads of the quads when done slow with a squeeze-hold for tension at the top. Huge benefits for leg transformation. There’s some guys who can squat 400lbs but can’t do ten of these with correct form. Totally different muscle adaption and training, great for mixing things up and working your legs any-where.
And here’ the subtitle text in case you’d like to read the guidance:
hi TRX traveller Adam here this series is all about the basics of TRX we’re going to focus on proper form and good technique and just run through the fundamentals and simple exercises covering the main muscle groups let’s get to it in this video we’re going to be focusing on the TRX lunge now t-rex lunge you might think that’s a simple exercise I know exactly how to do that it’s really easy just one front and forwarding lunge down it’s actually different and if you do it correctly with a TRX you can get huge benefits out of it it’s one exercise that I’d read but loved because the eggs and pains from doing a property of the TRX today’s after a massive the reason it’s better with doing the TRX is because of instability I always talk about this but when you when you where you’ve got your other foot in the M the TRX you’ve got a lot more balance to cope with so you have a lot more secondary muscles kicking in especially around your core to engage to keep you stable as opposed to just do a normal lunge way you’re quite a lot more stable there to having your foot up so to begin get the TRX in a safe position attached to either a door or hang it from something that’s secure I always make sure it’s sturdy so it’s going to take your weight you’re only going to need one of the straps so just pull down one side and just make sure that you at the very very end s you’ll see how one’s come down longer than the other take the strap place your foot in it now you’ve got to be careful of the positioning of your foot here because as you go down you want to make sure your knee isn’t going over the front of your foot so you’re not putting too much strain on your kneecap so jump out and it’s just about playing around if it’s where you’re comfortable it feels about right for me so I’m just going to give it a little test yeah I can see that my knees not gone too far off my kneecap it’s maybe I was going to wobble a little bit over but it doesn’t feel uncomfortable now the key trick on this is the negative phase and the squeeze at the top so use your hands for stability if you need to and you’re going to go down for one two three and really sink in hold it and come up and squeeze your quads squeeze your quads as tight as you can and then go down one two three and up and squeeze one two three and down one two three and up and squeeze one two three and down one two three and up and squeeze one two three and there we go the key part of it and where you going to feel some intense burn is at the top as you come up squeeze that leg squeeze your quads as much as you can and it’s going to really start wearing down and burden you want to try and be getting but try to do between twelve and fifteen reps of those and it’s up to you how many sets you want to do whatever you come through with – in between three and four but if you’re working those in with other elements like jump and squats or even just bodyweight squats they’re a fantastic fantastic way to really work all four heads four muscles of the quads you’re going to get a lot of inner and outer engagement so give them a try let me know how you get on you’ve got any questions just leave them in the comments I always respond as best as I can subscribe to my channel cuz I’m always posting about lots of TRX exercises the correct technique and the best way to get the most from them basically Fitness anywhere without a gym thanks for watching