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TRX Rocket Launcher
Explosive squat jump with TRX suspension trainer targeting quads, glutes, and hamstrings to build lower body power and cardiovascular endurance; scaled by adjusting body angle and jump height.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Obliques
4/10External Obliques
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Longer for power focus
How to Perform
Anchor TRX securely overhead. Grip handles at chest height, lean back with body straight, feet forward to create tension.
- Bend knees and hips to lower into deep squat, keeping core tight and chest up.
- Pause briefly at bottom with thighs parallel to ground.
- Drive through feet explosively to jump upward, extending hips and knees fully.
- Land softly by bending knees and hips to absorb impact.
- Return immediately to squat position for next rep.
Coaching Tips
Form Cues
- Keep core engaged
- Drive through heels
- Land softly
- Chest up always
- Arms pull straps for stability
Breathing
Inhale during descent, brace core, and exhale forcefully during explosive jump.
Tempo
2-1-1
Range of Motion
Lower until thighs are parallel to floor; explode to full hip and knee extension during jump, landing with knees bent.
Safety
Safety Notes
- Secure anchor point firmly
- Inspect straps for wear
- Avoid if acute knee or ankle issues
- Use athletic shoes for grip
- Start with shallower squats if beginner
Spotting
No spotter needed; perform in open space with safeties if adding weight.
Common Mistakes
- Arching lower back
- Knees caving inward
- Hard landings on straight legs
- Leaning too far back initially
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for squat depth
Build Up First
- Master basic bodyweight squat
- Familiarity with TRX tension
Also known as
TRX Launch Squat, Suspension Jump Squat
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