Exercise library / Legs
Suspension lunge
Legs · Suspension trainer
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Quads, Glutes.
Secondary: Hamstrings.
What it is called elsewhere
- Norsk Utfall (slynge)
- Svenska Utfall (slingtränare)
- Dansk Lunges (slynge)
- Deutsch Ausfallschritte (Schlingentrainer)
- Español Zancada en suspensión
- Italiano Affondi in sospensione
- Português Afundo em suspensão
- Русский Выпады в петлях
- Français Fentes (sangles de suspension)
Related legs exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.