What are TRX Dumbbell Split Lunges to Shoulder Press?
The TRX Dumbbell Split Lunges to Shoulder Press is a two-part exercise where you do a split-stance lunge and then press dumbbells overhead. It mainly trains the quadriceps and glutes of your front leg, plus your front shoulders. It also challenges your balance while your arms move.
Quick facts
- Level: Intermediate
- Equipment: TRX suspension trainer and dumbbells
- Movement pattern: Lunge plus vertical push
- Force: Push
- Type: Compound
- Sides: One leg at a time
Muscles worked
Primary muscles
- Quadriceps
- Gluteus maximus
- Front deltoids
Secondary muscles
- Triceps
- Side deltoids
- Gluteus medius
- Adductors (inner thigh)
How to do TRX Dumbbell Split Lunges to Shoulder Press
- Setup: Set up the TRX as shown in the demo video. Hold the dumbbells at your shoulders.
- Setup: Step into a split stance with one foot forward and the other foot back.
- Start: Stand tall on your front leg. Brace your core and keep your chest lifted.
- Move: Bend your front knee and lower your back knee toward the floor under control.
- Move: Push through your front foot to stand back up.
- Move: Once you are standing tall, press the dumbbells overhead until your arms are straight.
- Return: Lower the dumbbells back to your shoulders before the next lunge.
- Finish: Do all your reps on one leg, then switch sides.
Coaching cues
- Finish the lunge before you press.
- Keep your ribs down as you press.
- Lower your back knee straight down.
Common mistakes
- Pressing while still rising. Stand all the way up and get steady first. Then press.
- Leaning back to press. Brace your core and squeeze your glutes. Use lighter dumbbells if your lower back arches.
- Letting the front knee cave in. Keep your knee in line with your middle toes.
Easier and harder options
- Easier: TRX Dumbbell Split Lunge. Do the lunge without the press so you can focus on balance and leg control.
Training focus and energy demand
This exercise trains leg and shoulder strength together, along with balance. Many people also use it in circuits for muscle endurance and conditioning.
Several energy systems work at once, and the mix depends on load, speed, set length and rest. Short, heavy sets use more fast energy stored in the muscle. Longer sets with short rests rely more on aerobic energy. Hard efforts that last from several seconds to a few minutes also rely heavily on energy your muscles make quickly from carbohydrate.
FAQs
Should I press on every rep?
Yes. Each rep is one lunge and one press. Stand fully before each press.