Using TRX straps, the back step lunge strengthens core and stability, preparing you for tasks like climbing stairs in full gear and handling hoses

For a move that translates directly to those tough stair climbs and hose deployments, meet the TRX back step lunge. Perform it consistently, and you’ll develop the stability and core engagement you need when you’re navigating those challenging environments. We’ll be using TRX straps to add an extra element of control and core activation. To get started, adjust those straps to mid-length.

Starting Position

• Stand facing the anchor point, feet slightly wider than hip-width apart, toes pointed forward
• Grip handles with elbows bent and step back until there is no slack in the strap

Downward Movement

• Step backward into a split stance, walking stride distance, feet slightly wider than hip-width apart, toes pointed forward
• Pull your back knee down to 90 degrees while keeping the front leg stable at 90 degrees
• Shoulders pulled back and down as you maintain tension in the strap
• Exhale into the bottom position

Upward Movement

• Drive through the mid-foot heel of the bent leg keeping the chest tall
• Maintain spinal alignment and core engagement through the movement
• Shoulders pulled back and down as you maintain tension in the strap
• Inhale as you return to the starting position

6-Point Self-Check

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:

1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down

2. Torso: Keep the torso upright and rigid through the downward and upward movement

3. Hips: Keep hips engaged and stable as you step backward and forward

4. Legs: Front and back legs are at 90 degrees in the bottom position, avoid leaning over the front leg

5. Shoulders: Shoulders are packed back and down as you maintain tension on the straps throughout the movement

6. Arms: Arms remain flexed

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.