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TRX Squat

IntermediateStrengthTier T2

Stand facing the anchor holding both suspension handles with the arms slightly bent. Sit back into a squat, using the straps only for balance, then push back up.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the anchor holding both handles with the arms slightly bent.
  • Set the feet under the hips with the straps taut and the chest lifted.
  1. He stands tall facing the straps' anchor, holding one handle in each hand with his arms slightly bent, the straps taut.

    Step 1 of 5

    Stand facing the anchor holding both handles with the arms slightly bent.

  2. He sits his hips back and down into the squat, arms still slightly bent and the straps taut for balance only, chest lifted.

    Step 2 of 5

    Lower back into the squat while the straps take only the balance load.

  3. He sits at the bottom of the squat with his hips low, chest lifted, knees tracking in line with his toes and the straps still taut at his sides.

    Step 3 of 5

    Hold the squat bottom with the chest lifted and the knees tracking the toes.

  4. He drives up through his midfoot and heels, legs extending, returning to a tall stand with the straps still held for balance only.

    Step 4 of 5

    Push up through the midfoot and heel back to standing.

  5. He stands tall facing the straps' anchor, holding one handle in each hand with his arms slightly bent, the straps taut.

    Step 5 of 5

    Stand facing the anchor holding both handles with the arms slightly bent.

Safety Information

Hold the handles with the arms slightly bent, sit back into the squat and push up through the legs using the straps for balance only. Adjust the strap length so the straps stay taut through the squat. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.