Exercise Tutorial: TRX Squat
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Is a TRX Squat
The TRX Squat is a Squat that is performed using a TRX Suspension Training System. The TRX Squat is great for those who are looking to increase strength in the legs using their own bodyweight.
The TRX Squat is a great option for adolescents who have not fully developed yet but are still looking to train and improve their fitness. TRX Squats are also a safe option for poor balance or mobility as the user is holding onto the handles at all times.
How to Do a TRX Squat
Learning how to perform the TRX Squat is very simple. Once you have set up your TRX, you will be able to complete the exercise. Follow these steps to learn how to do the TRX Squat:
Mount the TRX or suspension trainer to an accessible door or anchor. (Lock the door to be extra cautious).
Adjust the handles and loosen the straps and pull them back towards you. Ensure the anchor can support your body weight. I recommend taking steps back till you are roughly 80-100 cm away from the door or anchor.
Stand next to the TRX, the handles should approximately align at knee level.
Grasp the handles and ensure they are parallel in length.
Facing the anchor spread your feet shoulder-width apart. When standing, the handles should be placed at mid position.
Maintain an upright position (180 degrees not a 45-degree angle) Elbows should fall right underneath your shoulders.
Dropdown into the squat position with your knees at a 90-degree bend.
As you descend, your arms should extend naturally.
Push through your heels to come back up into a standing position.
Do not lean back into the squat. (Don’t let it turn into an upper body row).
You have now learned how to do a TRX Squat!
TRX Squat Form
The same form and cues that apply to the conventional Squat will also apply to the TRX Squat. When performing the TRX Squat, make sure that,
Your weight is evenly distributed throughout your foot (not coming up on your heels or toes)
Your knees are in line with your ankles
You are maintaining a neutral spine
The Shoulders are down and back
Achieving proper TRX Squat form is essential to reducing your risk of injury and training the proper movement pattern! Good form here will translate into your other exercises.
TRX Squat Benefits
The TRX Squat has many benefits which contribute to the popularity of the TRX Training System. Some benefits of the TRX Squat include,
It’s low risk, portable and versatile
Fantastic and easy method of training for anyone of any age
Great way to build full-body strength and muscular endurance
Can perform a variety of kinetic chain exercises
Great option for most isolation and compound movements
Your core is constantly engaged
Can work on unilateral movements with ease i.e. pistols or single-leg squats
Can allow you to have more control of bodyweight & perform functional movements
Work through your ranges of motion in a safe manner
TRX Squat Muscles Worked
Primary
Secondary
Biceps
Triceps
Forearm flexors
Why Is the TRX Squat Useful
The TRX is a great tool to assist your squat, especially if you’re a beginner or simply trying to improve your squat mechanics and/or technique. The TRX is a safe and versatile tool to work with and provides a great training alternative for those who have limited flexibility and/or joint mobility. I bring out my suspension trainer to work with clients from time to time for rehabilitation purposes (improving ranges of motion and building tissue capacity/joint mobility).
I also incorporate it into my client’s high-intensity workout sessions and programs, as I believe it’s important to learn how to leverage your own body weight as resistance and you’d be surprised as many people experience difficulty with this. I also utilize the TRX Squat as a warm-up or accessory tool prior to utilizing any gym equipment or attempting any lifts. On occasion, I experience knee pain and I find working on the TRX; performing deep squats, Cossack squats/lateral lunges, and pistol squats aids in building knee stability overtime.
TRX Squat Variations
One of the benefits of having a TRX System is that there are multiple variations of each exercise that you can try! Check out this list of TRX Squat variations below:
TRX Single Leg Squat
TRX Jump Squat
TRX Overhead Squat
TRX Squat Row
TRX Front Squat
TRX Squat Jumps
TRX Split Squat
TRX One Leg Squat
TRX Bulgarian Split Squat
TRX Sumo Squat
TRX Lunges
TRX Squat Alternatives
If you do not have a TRX System, don’t worry! There are many other ways that you can increase strength in the lower body. TRX Squat Alternatives include,