Tutorial: Suspended lunge

21st August 2017

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The suspended lunge is a progression of the regular lunge
This variation targets the entire leg, including calves, hamstrings, quads, and glutes
In this exercise, the rear leg is suspended on a trapeze bar which places further demands on strength, balance and control

Take a step forward and place the rear foot on the bar (either the top of the foot, or ball of foot)
Keep the back straight and engage the core
Lunge with the front leg, under control – as you do so, bend at the hips, not the spine; use the arms to balance, if needed
Repeat for reps or time, then switch legs
As a tip, think about engaging the entire leg, from the big toe up to the low back – this will connect you with the ground and improve balance
As the movement becomes easier, try adding weight (via dumbbells, kettlebells) or simply increase the reps to build endurance; as an additional core challenge, hold a weight in one hand only

Lunging or stepping is a fundamental human movement pattern that allows us to move effectively from the ground to standing. From a childhood development perspective, it was an important movement milestone for upright movement
As a functional movement, it’s an alternative to squatting or bending that should be mastered – this can be especially useful when back stability is weak or compromised, or when squatting or bending cannot be performed
The suspended leg increases the balance demand, which consequently increases leg muscle activation to a higher degree. This means less weight yet high levels of adaptation
The exercise is great for sports conditioning, particularly those involving single leg positions; it can also be used as a progressive rehabilitation exercise to rebuild balance, stability and control, following injury
Perfect for those looking to develop functional leg strength without using free weights – making it ideal for use within high intensity circuits

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