Balance Trainer TRX Squat Jumps
The Balance Trainer TRX Squat Jump is a dynamic plyometric exercise that combines instability training with explosive power development. It targets the quadriceps and glutes while utilizing suspension straps to assist with balance and landing mechanics on an unstable surface.
Plyometric exercises on unstable surfaces impose high neural fatigue, so the AI monitors your HRV and sleep quality to recommend this exercise only when your recovery status is optimal. By tracking your RPE and history of joint sensitivity, the app can suggest safer regressions like standard TRX Squats if your knees or ankles are compromised. Additionally, the AI adjusts set volume based on your real-time performance to ensure you maintain explosive power without fatigue-induced form breakdown.
Form Cues
- Stand centered on the balance trainer dome with feet hip-width apart
- Hold the TRX handles with light tension to aid balance
- Drop into a squat and immediately explode upward into a jump
- Land softly on the dome, rolling from toe to heel
- Keep your chest up and eyes forward throughout the movement
- Don't pull yourself upward with your arms; rely on leg power
- Don't land with straight or locked knees
- Don't let your knees collapse inward upon landing
- Don't look down at your feet, as this rounds the spine
Common Mistakes
- Relying too much on arm strength
- Landing heavily with stiff legs
- Allowing knees to cave inward
- Uneven foot placement on the dome
Muscles Worked
This exercise primarily recruits the quadriceps and glutes to generate the explosive force required for the jump. The instability of the balance trainer forces the calves, tibialis anterior, and core muscles to work overtime to maintain alignment, while the hamstrings assist in decelerating the body during the landing.
Primary
Secondary
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