TRX Squat

Learn how to do TRX Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Quadriceps GlutesHamstrings TRX

TRX Squat is a TRX exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do TRX Squat

Strengthen the legs (quads, glutes, hamstrings) while using the TRX straps for balance and deeper range of motion.

Instructions:

Stand upright facing the anchor point, holding the TRX handles with both hands.
Step back slightly so there’s light tension in the straps, arms extended.
Lower your hips into a squat by bending your knees and pushing your hips back.
Keep your chest lifted and heels grounded.
Press through your feet to return to the top.

Common mistakes:

Letting the knees collapse inward
Pulling too much with the arms
Rounding the back at the bottom

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

EquipmentTRX / Suspension Trainer

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: TRX Squat

Type: TRX exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

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FAQ: TRX Squat

What muscles does TRX Squat work?

TRX Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.

How do you do TRX Squat correctly?

Strengthen the legs (quads, glutes, hamstrings) while using the TRX straps for balance and deeper range of motion. Instructions: p]:inline-block">...

Is TRX Squat good for beginners?

TRX Squat has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for TRX Squat?

TRX Squat requires: TRX.

What are the benefits of TRX Squat?

TRX Squat strengthens the Quadriceps, engages the Glutes and Hamstrings, builds functional strength using TRX. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to TRX Squat?

Similar exercises to TRX Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is TRX Squat better than Alternating Single-Arm Dumbbell Thruster?

Both TRX Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. TRX Squat uses TRX, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.