Videos
Instructions
- Stand facing the anchor point with feet shoulder-width apart, holding TRX handles with arms extended.
- Engage your core and lower into a squat by bending at the hips and knees.
- Keep your chest up and knees tracking over your toes throughout the movement.
- Push through your heels to return to the starting position.
Technical Tips
- Maintain tension in the TRX straps throughout the movement.
- Avoid leaning too far back or letting your knees cave inward.
- Keep your spine neutral and shoulders relaxed.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push back up to the standing position.
Medical restrictions
- Avoid if experiencing acute knee injuries or severe patellar tendinopathy.
- Consult a physician if recovering from hip or lower back surgery.
The TRX Squat is a functional, beginner-friendly lower body exercise that utilizes suspension straps to provide support and improve squat mechanics. Ideal for individuals developing strength, balance, or recovering from injury, this movement promotes proper posture and joint alignment by offloading body weight. The TRX Squat builds lower body strength primarily in the quadriceps, while engaging the glutes, hamstrings, and core for stabilization. It is an effective option for beginners, older adults, or those seeking a controlled, low-impact squat alternative. Its versatility makes it a valuable addition to strength training, rehabilitation, or fitness routines focused on movement quality and mobility.
What muscles do TRX squats work?
TRX squats primarily target the quadriceps while also engaging the glutes, hamstrings, core, and upper back muscles for stability and control.
Is a TRX squat good for beginners?
Yes, TRX squats are excellent for beginners as the suspension support helps maintain balance and proper form, reducing stress on the joints.
Can TRX squats help with knee pain?
TRX squats can support proper knee alignment and reduce joint strain, making them a safe option for individuals with mild knee discomfort when performed correctly.
How is a TRX squat different from a regular squat?
Unlike regular squats, TRX squats use suspension straps to assist movement, which enhances balance and form, especially beneficial for beginners or those in rehabilitation.