Videos
Instructions
- Stand upright holding TRX handles with arms extended and feet shoulder-width apart.
- Lower into a deep squat while maintaining tension on the TRX straps.
- Explosively jump upward, fully extending hips and knees.
- Land softly back into a squat position with control.
- Repeat for the desired number of repetitions.
Technical Tips
- Engage core throughout to stabilize movement.
- Keep knees aligned with toes during descent and landing.
- Use TRX straps for balance, not pulling.
- Focus on a controlled landing to reduce joint impact.
- Drive through heels during jump for maximum power.
Breathing Tips
- Inhale as you descend into the squat.
- Exhale forcefully during the jump upward.
- Inhale again during the landing and reset phase.
Medical restrictions
- Knee injuries or instability
- Lower back pain or herniated disc
- Post-operative lower limb recovery
- Severe balance disorders
The TRX Squat Jump is a dynamic lower-body exercise that combines plyometric power with the support of suspension training. Ideal for building explosive strength, this movement engages the quadriceps and glutes through a deep squat followed by an explosive jump. The TRX straps offer balance and control, making it suitable for those looking to increase vertical power while reducing joint strain compared to free bodyweight jumps. This exercise is often used in functional training circuits, athletic conditioning, and metabolic workouts due to its ability to elevate heart rate and improve muscular coordination. TRX Squat Jumps also help enhance proprioception and balance, making them an excellent choice for overall athletic development. Suitable for intermediate fitness levels, this variation is particularly useful for individuals aiming to progress toward more advanced plyometric movements while maintaining proper form and joint safety.
What muscles do TRX Squat Jumps target?
TRX Squat Jumps primarily target the quadriceps and glutes, while also engaging the hamstrings, calves, and shoulders for stability and balance.
Are TRX Squat Jumps good for building explosive power?
Yes, TRX Squat Jumps are excellent for developing explosive lower-body power due to their plyometric nature combined with suspension support for added control.
Can beginners do TRX Squat Jumps?
While generally considered an intermediate exercise, beginners can start with assisted squats using the TRX before progressing to the jumping version.
How do TRX Squat Jumps compare to bodyweight jump squats?
TRX Squat Jumps offer added stability and reduced joint impact, making them a safer alternative to bodyweight jump squats, especially for those with balance concerns.
Is TRX Squat Jump a cardio or strength exercise?
The TRX Squat Jump is a hybrid exercise that combines strength and cardio, helping build lower-body power while increasing heart rate.