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TRX Single-Leg Squat
A unilateral squat using TRX suspension trainer that targets quads and glutes to build strength, balance, and stability; scalable support for pistol squat progression.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs, Abductors, Adductors
Popularity Score
6
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
8/10Glute Max
Hamstrings
5/10Calves
4/10Abs
4/10Rectus Abdominis
Abductors
3/10Glute Medius
Adductors
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX at mid-calf length facing you. Grasp handles with arms extended forward, feet hip-width apart, shift weight to one foot and lift the other forward.
- Extend non-working leg forward with slight knee bend.
- Hinge at hips and flex standing knee to lower body.
- Keep chest lifted and core engaged during descent.
- Lower until standing thigh is parallel to ground.
- Drive through heel of standing foot to extend hip and knee.
- Return to upright position using minimal TRX assistance.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up and shoulders back
- Core braced tight
- Drive through heel
- Minimize arm pull
Breathing
Inhale as you descend into the squat; exhale as you drive up. Brace core throughout.
Tempo
3-1-2
Range of Motion
Descend until thigh of standing leg is parallel to floor; fully extend hip and knee at top without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or ankle injury exists
- Ensure stable anchor point
- Do not force depth beyond mobility limits
- Maintain neutral spine
- Use progressions if balance is poor
Spotting
No spotter required; TRX provides stability. Perform near wall for additional support if needed.
Common Mistakes
- Knee collapsing inward
- Excessive arm rowing
- Rounding the back
- Using momentum to rise
- Leaning back into straps too much
When to Avoid
- Acute knee injuries
- Severe balance impairments
- Recent lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for depth
Build Up First
- Proficiency in bilateral squats
- Basic single-leg balance control
Also known as
TRX Pistol Squat, Suspended Single-Leg Squat, TRX Assisted Pistol
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