- Stand in a split stance holding a dumbbell in each hand.
- Hold the TRX handles lightly for balance and support.
- Position your front foot flat on the floor and your back foot behind you.
- Brace your core and keep your chest lifted.
- Lower your back knee toward the floor under control.
- Keep your front knee tracking in line with your toes.
- Lower until both knees are bent at approximately 90 degrees.
- Drive through your front heel to return to the starting position.
- Complete the desired repetitions on one leg.
- Switch sides and repeat.
The TRX Dumbbell Split Lunge is a strong exercise because it builds single-leg strength, balance, and control.
I like this movement because the TRX provides support without reducing the challenge. You still have to work through your front leg, brace your core, and control your body position.
This makes it useful for beginners, athletes, and anyone who wants stronger legs, better balance, and cleaner movement.
Add this exercise to your training if you want to build your glutes, quads, hamstrings, and core while improving stability.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times , The Telegraph , The Sun , Men’s Fitness , Coach and i Newspaper.