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TRX Squat
TRX squat using suspension straps that targets quads and glutes to build lower body strength and stability; provides assistance for better form and balance in beginners.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Calves, Hip Flexors
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
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length and anchor securely. Stand facing anchor, feet shoulder-width apart, grasp handles with palms facing each other, lean back slightly to create strap tension.
- Engage core and keep chest up with neutral spine.
- Bend knees and push hips back to lower body.
- Extend arms forward as you descend until thighs are parallel to ground.
- Drive through heels to extend knees and hips, returning to start.
- Squeeze glutes at the top while maintaining strap tension.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Core tight
- Heels down
- Hips back
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or deeper if mobility allows, with knees tracking over toes; full extension at top without locking knees.
Safety
Safety Notes
- Ensure secure anchor
- Avoid jerky movements
- Stop if knee pain occurs
- Maintain neutral spine
Spotting
Not required; use self-assisted form or partner for balance if needed.
Common Mistakes
- Rounding back
- Knees caving in
- Over-relying on arms
- Leaning too far forward
When to Avoid
- Acute knee injury
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic squat form knowledge
Also known as
Suspension Squat, Assisted TRX Squat, TRX Bodyweight Squat
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