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TRX Squat and Row
TRX suspension exercise combining squat and horizontal row to target quads, glutes, lats, traps, and core for full-body strength, stability, and athletic power transfer.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Quads, Glutes
Secondary Muscles
Biceps, Abs, Obliques, Hamstrings
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 MapLats
9/10Teres Major
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Traps
7/10Upper Traps, Mid Traps
Shoulders
6/10Rear Delts
Biceps
5/10Abs
5/10Rectus Abdominis
Obliques
4/10Hamstrings
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length and secure to a sturdy anchor. Stand facing anchor, hold handles with neutral grip, lean back into a plank position with arms extended and feet shoulder-width apart.
- Hinge at hips and bend knees to squat down, keeping arms extended and core engaged.
- Drive through heels to stand up while pulling elbows back to row handles to chest.
- Squeeze shoulder blades together at top of row.
- Extend arms forward to lower back into squat position.
- Repeat fluid transition between squat and row.
- Control descent to starting lean-back plank.
Coaching Tips
Form Cues
- Keep core tight
- Knees track over toes
- Squeeze blades back
- Maintain neutral spine
- Drive through heels
Breathing
Inhale as you squat down, exhale as you drive up and row.
Tempo
2-0-2
Range of Motion
Squat until thighs are parallel to ground or as deep as mobility allows; row until handles reach lower chest with elbows at 45 degrees.
Safety
Safety Notes
- Ensure anchor supports full body weight
- Engage core to protect lower back
- Avoid if acute shoulder or knee issues
- Use controlled movements to prevent strain
- Check strap tension and avoid friction on skin
Spotting
No spotter needed; use self-assisted regression by adjusting body angle or ensure proper anchor setup.
Common Mistakes
- Rounding back during row
- Letting knees cave in
- Dropping quickly on descent
- Shrugging shoulders up
- Leaning too far without tension
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Knee injuries
Flexibility Needed
- Adequate hip and knee flexion
- Shoulder extension and retraction mobility
Build Up First
- Basic squat form
- Basic rowing technique
- Core stability competency
Also known as
TRX Squat Row, Suspension Squat and Row, TRX Squat to Row
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