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TRX Overhead Squat
TRX Overhead Squat uses suspension straps for an assisted full-body squat with arms extended overhead, targeting quads, glutes, and core to build lower body strength, shoulder stability, and functional control.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Shoulders, Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Abs
6/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Hamstrings
4/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to full length and anchor securely. Stand facing the anchor point with feet shoulder-width apart, grab handles, and extend arms overhead into a Y shape with tension in the straps.
- Brace core and push shoulders back to engage upper back.
- Keep arms extended overhead and gaze forward.
- Bend knees and push hips back to lower into squat.
- Descend until thighs are parallel to ground while maintaining upright torso.
- Drive through heels to extend hips and knees.
- Squeeze glutes at top and keep slight knee bend.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Knees track toes
- Arms to ceiling
- Heels down
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
3-0-1
Range of Motion
Lower until thighs parallel to ground or deeper if form allows; arms fully extended overhead with elbows straight.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain
- Maintain constant strap tension for support
- Stop if losing overhead position
Spotting
No spotter needed; TRX provides self-support, but use safeties if adding load.
Common Mistakes
- Excessive forward lean
- Knees caving inward
- Arms dropping forward
- Hanging on straps
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Poor shoulder mobility
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
Build Up First
- Basic squat technique
- Core bracing proficiency
Also known as
Suspension Trainer Overhead Squat, TRX Assisted Overhead Squat, Overhead Suspension Squat
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