Advanced Suspension Strap Lunges – From Regression to Progression

By |October 10th, 2017|Exercise Programming|

What Can I Do Instead of Lunges?

A few months ago several clients were experiencing some physical discomfort doing lunges and expressed their desire to do something altogether different. Naturally, I obliged but decided that I’d like to build lunges back into their routines as quickly as possible.

Before reinventing the wheel with lunge modifications, I consulted with 50 fitness instructors and personal trainers about lunge modifications.

Although there were many great lunge modification suggestions, the one I like the best is using suspension straps. Reason being is that the use of suspension straps for lunges leaves room for not only regression, but also progression as clients build their strength and range of motion (ROM).

Suspension strap lunge regression to progression


Beginner Suspension Strap Lunges

In the beginning, it is great to start clients with a basic lunge on the suspension strap. Check out my blog Suspension Strap Lunges for Beginners for some tips.

Intermediate Suspension Strap Lunges

Once a client feels comfortable using the suspension straps for beginner lunges, the next step is to progress to the intermediate suspension strap lunge as described in Progressing Clients to an Intermediate Lunge with Suspension Straps.

Advanced Suspension Strap Lunges

The advanced suspension strap lunge can be introduced once a client is ready to really challenge themselves.

Advanced suspension strap lunge setup and cueing:

  1. Face away from the anchor point, placing 1 foot in the cradle (handle straps) directly below.
  2. Align shoulders over hips
  3. Send suspended knee back while lowering hips and front knee to 90 degrees.
  4. Return to standing position by driving through front foot.



Taking a client from a beginner regression to the advanced progression is such a rewarding journey to witness and be a part of. Their growth is not simply tackling the physical challenges you as a trainer present to them but also one of confidence.

About the Author:

Theresa Perales has an MA in Spanish, and is an ESL teacher at San Diego State University (SDSU). After years of struggling with her weight, she decided to give exercise a try. A passion for health and fitness grew instantly and inspired her to become certified as a personal trainer with NFPT, and as a group fitness instructor with AFAA Group Fitness and Madd Dog Athletics® Spinning. Theresa believes that nutrition and fitness are not about aesthetics but ultimately about feeling healthy and empowered.