TRX Squat

What you'll gain

• The handles let beginners keep depth and a tall chest without a squat rack.

• Loads the quads, glutes, and hamstrings with only bodyweight and straps.

• Scales from assisted sit-backs to a harder lean by changing foot position.

Step-by-Step Instructions

1. 1

   Face the overhead anchor and grip one handle in each hand with light tension on the straps.

2. 2

   Stand with the feet about shoulder-width apart and the chest tall.

3. 3

   Sit the hips back and down as if onto a chair, knees tracking over the toes.

4. 4

   Keep the elbows soft so the arms do not pull you out of the squat.

5. 5

   Drive through the feet to stand, hips and knees extending together.

6. 6

   Reset the brace at the top, then repeat without yanking on the handles.

Common Mistakes

• Pulling on the straps to stand, which turns a squat into an upper-body row.

• Letting the knees cave inward instead of tracking over the toes.

• Rounding the back and looking down as the hips drop.

• Standing so far from the anchor that the straps go slack and give no balance.

About This Exercise

The TRX squat is a bodyweight squat with two handles for balance. You face the anchor, take a light grip, sit the hips back and down, then stand. The straps are not there to yank you out of the hole; they let you keep the chest up and the knees tracking while you learn depth. Quads drive the stand; glutes and hamstrings share the hip. Leaning into the straps turns it into an upper-body pull, which is a different drill. The approved still is a side-view squat with knees bent, handles at about chest height, and straps running to an overhead mount. Quads are red and glutes pink. For app builders this is the assisted-squat page in a suspension collection. Equipment is TRX.

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