Videos
Instructions
- Stand facing the anchor point with feet shoulder-width apart, holding TRX handles with arms extended.
- Lower into a squat by bending your knees and hips, keeping your chest up and core engaged.
- Drive through your heels to stand up while simultaneously pulling your elbows back into a row.
- Pause briefly at the top with shoulder blades squeezed together, then extend your arms back out.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep tension on the TRX straps throughout the movement.
- Avoid rounding your back; maintain a neutral spine.
- Control the movement tempo both downward and upward.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push up and row simultaneously.
- Inhale as you extend your arms and prepare for the next rep.
Medical restrictions
- Knee injuries
- Shoulder impingement
- Lower back pain or disc issues
The TRX Squat to Row is a functional training exercise that combines a lower body squat with an upper body row using suspension straps. This compound movement engages multiple muscle groups simultaneously, promoting both strength and stability. By leveraging your body weight and the instability of the TRX system, this exercise enhances core activation and improves overall muscular coordination. It is ideal for individuals seeking an efficient, full-body workout that requires minimal equipment. The TRX Squat to Row is also scalable for all fitness levels, making it a popular choice for beginners and advanced athletes alike. Additionally, its versatility supports balanced muscular development and supports joint-friendly training through controlled movement patterns.
What muscles does the TRX Squat to Row work?
The TRX Squat to Row targets the quadriceps, back, and biceps, while also engaging the glutes, lats, rhomboids, and core for stabilization and support.
Is the TRX Squat to Row good for beginners?
Yes, the TRX Squat to Row is beginner-friendly, as it allows users to adjust difficulty by changing body angle, while developing strength, coordination, and stability safely.
How do I make the TRX Squat to Row harder?
To increase difficulty, step closer to the anchor point to increase the load on your muscles or slow down the tempo for more time under tension.
Can I use the TRX Squat to Row for weight loss?
Yes, incorporating the TRX Squat to Row into a high-intensity circuit can support fat loss by increasing calorie burn and building lean muscle mass.
Should I use TRX Squat to Row for full-body workouts?
Absolutely, the TRX Squat to Row is an excellent compound movement that fits well into full-body workouts, training both the upper and lower body efficiently.