Suspension Squat
Also known as: TRX Squat, TRX Assisted Squat, Suspension Assisted Squat
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Description
Face the suspension trainer's anchor and hold both handles with your arms extended, leaning back against the straps. Sit your hips back and down into a deep squat while keeping your heels planted. Push through both feet to stand, using the straps for support and maintaining tension throughout.
How to Perform
- Adjust the suspension trainer so the handles hang around waist height. Stand facing the anchor point with your feet about hip to shoulder width apart.
- Hold one handle in each hand with your arms extended comfortably in front of you. Step back until the straps are lightly tensioned.
- Stand tall with your chest up, shoulders down and back, and your core braced. Keep your weight balanced through your whole feet.
- Begin the squat by pushing your hips back and bending your knees. Use the straps for balance, not to pull yourself into the movement.
- Lower until your thighs are about parallel to the floor, or as low as you can while keeping your heels down and your back neutral.
- Press through your feet to stand up, extending your knees and hips together. Keep light tension on the straps throughout the movement.
- Return to standing with the straps supporting your backward lean, then repeat without losing their tension.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Set the suspension handles to about mid length and stand facing the anchor point with your feet about hip to shoulder width apart.
- Choose a natural toe angle that lets you squat comfortably.
- Inhale as you squat and exhale as you stand.
- Adjust the strap length before the set so you can sit comfortably into the deep squat.
- Close your fingers around each handle instead of relying on an open grip.
Common Mistakes
- Letting the straps go slack during the movement
- Rounding the lower back at the bottom of the squat
- Collapsing the knees inward instead of tracking them over the toes
- Lifting the heels or shifting weight onto the toes
- Leaning too far back and turning the squat into a row
- Dropping quickly into the bottom position without control
- Shrugging the shoulders up toward the ears while holding the handles
Recommended Exercises
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