---
title: "Suspension Trainer with Grips Reverse Lunge"
description: "Adjust the suspension trainer to mid length."
locale: en
slug: suspension-trainer-with-grips-reverse-lunge
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-reverse-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/9337c1c5-suspension-trainer-with-grips-reverse-lunge.mp4"
updatedAt: 2026-10-13T12:08:07+00:00
---
# Suspension Trainer with Grips Reverse Lunge

Adjust the suspension trainer to mid length.

## How to do it

1. Adjust the suspension trainer to mid length. Stand facing the anchor with your feet hip-width apart, holding the handles in front of your chest with your elbows bent and the straps taut.
2. Step one foot back and lower your back knee toward the floor, letting your arms straighten as you go down.
3. Stop when your front thigh is parallel to the floor and your back knee hovers just above it, with your torso upright.
4. Push through the heel of your front foot to step back to the start, bending your elbows again. Complete all repetitions on one side, then switch legs.

## Form tips

- Use the straps for balance: they let you step back without wobbling.
- Keep your front knee over your ankle and your weight on the front heel.
- Exhale as you return to standing and inhale as you lower.

## Similar exercises

- [Bodyweight Forward Lunge](https://hi.fitness/exercises/bodyweight-forward-lunge) - Quads · Bodyweight
- [Bodyweight Rear Lunge](https://hi.fitness/exercises/bodyweight-rear-lunge) - Quads · Bodyweight
- [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other
- [Bodyweight Step-up on Step Box](https://hi.fitness/exercises/bodyweight-step-up-on-step-box) - Quads · Other
- [Barbell Bench Lateral Step-up](https://hi.fitness/exercises/barbell-bench-lateral-step-up) - Quads · Barbell
- [Side Lunges Bodyweight](https://hi.fitness/exercises/side-lunges-bodyweight) - Quads · Bodyweight
- [Lunge Pulses Bodyweight](https://hi.fitness/exercises/lunge-pulses-bodyweight) - Quads · Bodyweight
- [Lunge Reverse with Resistance Band](https://hi.fitness/exercises/lunge-reverse-with-resistance-band) - Quads · Resistance band