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TRX Split Squat
TRX Split Squat is a unilateral lower body exercise using suspension straps to elevate the rear foot, targeting quadriceps and glutes for strength, stability, and imbalance correction; scaled by adding weights or adjusting depth.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
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
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust TRX straps to mid-length and anchor securely. Stand facing away from anchor, place top of one foot in both stirrups with toes forward, step front foot forward into staggered stance.
- Bend both knees to lower body, keeping front knee over ankle.
- Descend until front thigh is parallel to floor and back knee hovers near ground.
- Drive through front heel to extend knee and hip, returning to start.
- Keep torso upright and core engaged throughout.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Torso tall
- Knee tracks toes
- Heel drives up
- Core tight
- Eyes forward
Breathing
Inhale during descent to brace core; exhale forcefully as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels floor; back knee approaches ground without touching; front knee stays over ankle without passing toes.
Safety
Safety Notes
- Secure TRX anchor before starting
- Avoid if acute knee pain present
- Warm up legs and core
- Stop if lower back strain occurs
Spotting
No spotter needed; use self-supported variations for beginners or ensure stable setup.
Common Mistakes
- Front knee caves inward
- Leaning forward excessively
- Rushing the descent
- Uneven stance width
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for depth
Build Up First
- Master basic bodyweight squat
- Familiarity with unilateral balance
Also known as
TRX Bulgarian Split Squat, Suspension Split Squat, TRX Rear Foot Elevated Lunge
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