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TRX Skater
TRX Skater is a dynamic lateral hop exercise using suspension straps that targets quadriceps, glutes, and hamstrings to build power, agility, and lower body stability; ideal for athletic conditioning and functional strength.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Abductors, Abs
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
5/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Abductors
4/10Glute Medius, TFL
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning sets
How to Perform
Adjust TRX straps to mid-length. Stand facing anchor, grasp handles with palms facing each other, step back for slight tension, arms bent at shoulder height, feet hip-width apart.
- Shift weight to right leg.
- Push off right foot to hop laterally left.
- Land softly on left foot, sweep right leg behind and tap lightly.
- Bend left knee and hip into shallow lunge, core engaged, chest up.
- Push off left foot to hop back right.
- Land on right foot, sweep left leg behind.
- Alternate sides continuously.
Coaching Tips
Form Cues
- Chest up, core tight
- Land softly on ball of foot
- Push explosively from working leg
- Keep straps taut for balance
- Sweep trailing leg controlled
Breathing
Inhale during landing and descent, exhale forcefully during push-off while bracing core.
Tempo
2-0-1
Range of Motion
Hop laterally with shallow lunge on landing, knee bending to about 90 degrees without full knee lockout; trailing leg taps floor lightly behind standing leg.
Safety
Safety Notes
- Ensure TRX securely anchored
- Start with small hops if beginner
- Avoid if acute knee or ankle injury
- Maintain upright posture to protect back
- Progress gradually to prevent overload
Spotting
Not typically required; use self-assisted TRX tension for balance support if needed.
Common Mistakes
- Locking knees on landing
- Leaning forward excessively
- Allowing straps to slacken
- Uneven weight distribution
- Rushing without control
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Adequate hip mobility for lateral lunge
- Ankle dorsiflexion for controlled landing
Build Up First
- Basic balance and single-leg stability
- Familiarity with TRX handling
Also known as
TRX Ice Skater, TRX Skater Hops
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