TRX Squat and Row
The TRX Squat and Row is a compound suspension exercise that combines a lower-body squat with an upper-body row to target the quads, glutes, and back muscles simultaneously. This functional movement promotes total-body coordination, core stability, and improved posture.
Because this is a compound movement often used for metabolic conditioning, our AI analyzes your heart rate variability and recovery status to determine the optimal tempo and volume for your session. By tracking your rated perceived exertion (RPE) and rep performance, the app learns your strength capabilities and can suggest adjusting your foot placement—steepening the angle for strength or reducing it for endurance—to ensure progressive overload without compromising form.
Form Cues
- Keep the suspension straps taut throughout the entire movement
- Drive through your heels to stand up from the squat
- Squeeze your shoulder blades together as you row your body up
- Keep your chest lifted and core braced tight
- Exhale as you drive up and pull
- Don't let the straps go slack at the bottom of the squat
- Don't allow your knees to cave inward
- Don't round your lower back or hunch your shoulders
- Don't pull primarily with your biceps; use your back muscles
- Don't rely solely on momentum to complete the row
Common Mistakes
- Allowing slack in the straps
- Rounding the spine
- Initiating the pull with the arms
- Squatting with knees collapsing inward
- Shrugging shoulders towards ears
Muscles Worked
This exercise is a true full-body integrator that primarily targets the quadriceps and glutes during the descent and drive phases. Simultaneously, it engages the latissimus dorsi and rhomboids to perform the rowing motion, while requiring constant core activation to maintain a straight line from head to heels.
Primary
Secondary
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