Legs · TRX
Suspender Forward Lunge with Rear Fly
How to do the suspender forward lunge with rear fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold the TRX handles out in front of you and step forward into a lunge, lowering your back knee toward the floor. As you hold the lunge or drive back up, pull the handles out to your sides in a rear fly, squeezing your shoulder blades. Alternate legs each rep.
- 1Your front-leg quad and glute working through the lunge
- 2Your rear delts and upper back squeezing as you open the fly
- 3Your core staying tight to keep your torso steady
Common mistakes
- Letting your front knee drift past your toes or cave inward
- Shrugging your shoulders up as you pull the fly
- Rushing the two movements instead of controlling both
Muscles worked
The suspender forward lunge with rear fly mainly works the quads, mid traps, glutes, and rear delts, with the hamstrings, forearms, upper abs, lower abs, and calves assisting.
- QuadsPrimary
- Mid TrapsPrimary
- GlutesPrimary
- Rear DeltsPrimary
- HamstringsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- BicepsMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- Side DeltsMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the suspender forward lunge with rear fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.