TRX Figure Four Squat
The TRX Figure Four Squat is a hybrid mobility and strength exercise that combines a single-leg squat with a deep hip stretch using suspension straps for support. It targets the quadriceps and glutes of the standing leg while opening up the hips and improving single-leg balance.
Since this movement bridges the gap between mobility work and strength training, AI coaching is essential for contextualizing it within your broader program. By analyzing your daily HRV and sleep data, the app can recommend this exercise specifically on days when your recovery is lower or your hips are tight from sedentary behavior. Furthermore, tracking RPE prevents you from overexerting on what should be a control-focused movement, ensuring you stimulate the muscles without compromising joint health.
Form Cues
- Hold the handles lightly for balance
- Cross one ankle over the opposite knee
- Sit your hips back and down deeply
- Drive through the standing heel to rise
- Keep your chest lifted throughout
- Don't pull yourself up with your arms
- Don't let your spine round forward
- Don't allow the standing knee to cave inward
- Don't rush the lowering phase
- Don't rotate your hips to the side
Common Mistakes
- Gripping handles too tightly
- Rounding the lower back
- Knee valgus on standing leg
- Uneven hip alignment
- Insufficient squat depth
Muscles Worked
This exercise primarily strengthens the quadriceps and gluteus maximus of the standing leg while demanding significant stability from the hip stabilizers. Simultaneously, it provides an active stretch to the external rotators and gluteus medius of the crossed leg, making it excellent for hip health.
Primary
Secondary
Get Personalized Coaching for TRX Figure Four Squat
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.