Suspension Forward Lunge with Rear Fly - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Suspension Forward Lunge with Rear Fly

Step by step instructions, muscle activation and variants for the Suspension Forward Lunge with Rear Fly.

MediumGlutesQuadriceps

About this exercise

A compound suspension trainer exercise that combines a forward lunge with a simultaneous rear-delt fly. As you step forward into the lunge, you pull the handles outward into a reverse fly, making this a powerful combination move for the lower body and rear shoulders.

How to Perform

  • Hold the suspension trainer handles with both hands, palms facing each other, and face the anchor point
  • Stand far enough back that the straps are taut with your arms extended in front at shoulder height
  • Step one foot forward into a lunge while simultaneously opening your arms out to the sides in a reverse fly
  • Lower your rear knee toward the floor as your arms reach the fully spread position
  • Squeeze your rear deltoids at the end of the fly
  • Push through your front foot to stand back up while bringing your arms back together in front
  • Alternate legs each rep or complete all reps on one side before switching

Muscle Activation

Primary
GlutesQuadricepsRear shoulders
Secondary
HamstringsCoreMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Suspension Forward Lunge with Rear Fly

The Suspension Forward Lunge with Rear Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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