How To Do a TRX Squat and Different Variations

In this article, we are going to cover how to do a TRX squat as well as share other variations and combos that you can add to your workout routine.

Squats are great exercises to develop strong legs in particular the quadriceps. With regular workouts, you can develop shapely legs as well as a sculpted butt.

Using a suspension trainer when doing squats is quite handy as you can get a full range of motion and can go deeper into your squat that will really active your quads.

Even though it is assisted in a way that you are holding on to your suspension trainer or TRX trainer, you will be surprised by the amount of burn that you will feel when performing squats with your TRX.

Working out with a suspension trainer adds another dimension to your workouts that can be done anywhere. Workout at home or take your straps with you to the park when the weather is good.

TRX Suspension Squat

The standard squat is pretty straight forward with your TRX trainer or any other trainer that you may have.

Stand facing your anchor point holding your straps with arms out in front of you.

Lean your body back slightly, squat down so that your butt is below your knees.

Go back up to the start.

Do these for 30 to 45 seconds. Try not to use the straps to bring yourself up as this will defeat the purpose. The straps are there to assist you if you do get tired and to maintain your body angle.

Squats are not to complicated and one of the staples of any leg exercises program. Now we add some variations to the squats to make them more challenging and interesting.

TRX Suspension Squat with Calf Raise

This exercise is the standard squat with a calf raise at the top of the movement. Here you are working your quads and your calf muscles in the same routine.

Just like the TRX Squat, stand facing your anchor holding your straps out in front of you.

Lean your body back and squat down.

Go back up and lift your heels so that you are on your toes.

Do these for 30 to 45 seconds.

You should feel a nice burn in your quads as well as your calfs. This is a great squat exercises for a full leg workout. Great to add this to your TRX circuit.

TRX Suspension Squat with Hop

This exercises is a bit more intense and you will feel the burn while working out. You will also burn more calories because you are more active. This is a regular TRX Squat with a jump at the top of the movement.

Stand facing your anchor point with your straps out in front of you.

Squat down so that your butt is below your knees.

From the squat position push yourself up with a hop and back down into a squat.

Do this for 30 to 45 seconds.

You will pick up a sweat with this routine and get the heart pumping. Control your jumps so that you land lightly and with good positioning of your feet.

Single Leg Suspension Squat

This exercise will work your legs as well as your core. It requires more balance which is achieved by developing your core. This is what make suspension training such a good workout.

You will do one set on your left and then one set on your right.

Stand facing the anchor point with your straps out in front of you.

If you are starting with your left leg, raise your right leg off the ground.

Squat down as far as you can go and then return to the start keeping your other leg raised and straight as possible.

Do this for 30 to 45 seconds and then repeat the exercise on your other leg.

The single leg TRX squat places emphasis on each leg at a time isolating your quadriceps. This is a really good way to develop strong legs.

What I really enjoy about suspension training is performing 2 to 3 exercises as a combo. TRX combos are fun and super challenging. If you really want to change up your routine, throw in some combos and this will help you gain strength and muscle growth.

TRX Single Leg Squat with Floating Lunge Combo

We have mentioned 2 combos already, the squat with calf raise and the squat with hop. So here is another that will get the heart rate up and the legs burning.

Lunges are another excellent workout for your legs and butt and with adding it into a squat lunge combo, this will up the intensity level. A lunge is basically a movement where you step forward with one leg and you go down with your opposite knee and then back up.

With a floating lunge, you will place one foot solid on the ground while facing your anchor point. Your other leg will be off the ground.

As you go down, you will place the floating leg behind your standing leg.

Adding the floating lunge to a single leg squat.

Stand on your left leg facing your anchor point with your straps out in front of you. With your right leg raised, go down into a squat as far as you can keeping your raised leg as straight as possible.

Go back up and down with your floating leg behind you. The motion is your raised leg out straight in front of you then move it behind you as you go into a lunge.

Do this for 30 to 45 seconds and repeat on your other leg. Any single leg exercise using suspension trainers is a killer and will really get those muscles engaged.

For more awesome workouts like this, check out Dan Long’s Suspension Revolution Program here.

TRX Side to Side Squats

The side to side squats is similar to the regular squat except that you will stepping to the right and then to the left with each squat.

Stand facing the anchor point, leaning slightly backwards. Step to the right and perform a squat. As you come out of the squat, place your left foot next to your right.

Then step out to the left and perform a squat and as you come out of your squat, place your right foot next to your left. Continue by stepping right then left.

Do these for 30 to 45 seconds.

Benefits of Squats

Squats are like the superheroes of leg exercises. When you perform a squat, you engage multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core.

This dynamic movement not only targets these muscles but also promotes overall lower body strength and stability.

As you descend into a squat, your muscles lengthen, and as you rise back up, they contract, working against resistance (your body weight or added weights). This constant tension on the muscles triggers growth and strength development.

Over time, squats can enhance your ability to generate power, improve your balance, and even boost your metabolism.

So, whether you’re aiming for strong, good looking legs or just want to climb stairs without getting winded, squats are your go-to exercise!

Remember to always warm up before starting your workout. This promotes good blood flow through out your body and helps you to perform better without the risk of injury.