Improve your standing pedaling with the TRX Balance Lunge

The airborne lunge is a great single leg squat variation that really challenges the lower body in a unique way. The position of the legs is more similar to standing pedaling on your bike than a standard single leg squat but this variation is also very tough for most riders and hard to pull off at first. This leaves a lot of riders frustrated and giving up on this great exercise too early.

What a lot of riders don’t know is that there is a way to advance into the Airborne Lunge using a suspension trainer like the TRX. In this video I show you how to use the TRX Balance Lunge exercise as a way to work on the movement behind the Airborne Lunge until you can do it freestanding. Both of these exercises are great for any rider who wants to improve their standing pedaling strength and power so if you haven’t been incorporating them into your routine then watch this video and give them a shot next time your train.

– James Wilson-

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  1. Italianhead says:

    Thank you, James;

    I am looking forward to purchase a suspension trainer soon.

    BTW,strangely enough, I have little problems to xecute airborne lunges while I find impossible to do pistol squats(for the momement :-)).

    Reply • March 13 at 6:06 am
  2. JohnnyK says:

    Great videos lately James! Really appreciate the use of TRX trainer to progress into more difficult single leg bodyweight exercises.

    Curious – do you train on gymnastics rings at all, and if so, can you do similar exercises on the TRX? I train a lot with rings, and was curious if there is crossover with the TRX.

    Reply • March 13 at 2:54 pm
    • bikejames bikejames says:

      While I haven’t used rings myself they are another form of suspension training and you can do almost all of the same things on them you can a TRX.

      Reply • March 14 at 9:56 am
  3. Dave says:

    This is a timely post as I’m doing my first airborne lunges tonight (starting Jan 2013 UWOM). Think I’m going to put a resistance band over the door and use that as I don’t have a TRX, and I’ll still be able to move inwards and have less resistance from the band so progress into not using it at all :o)

    Reply • March 13 at 11:56 pm
    • bikejames bikejames says:

      That can work as well, the principle is the same.

      Reply • March 14 at 9:52 am

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James Wilson
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Mountain Bike Coach
James Wilson