TRX Jump Squats
The TRX Jump Squat is a high-intensity plyometric exercise that uses suspension straps to assist with balance while building explosive lower-body power. It primarily targets the quadriceps and glutes while elevating your heart rate for effective metabolic conditioning.
Because plyometrics place high demand on your central nervous system and joints, our AI analyzes your HRV and sleep data to determine if your body is recovered enough for high-impact jumping. The app tracks your RPE to ensure you maintain true explosiveness; if intensity drops, it can auto-adjust volume to prevent fatigue-induced form breakdown. Additionally, if you have a history of knee pain logged, the system can instantly suggest lower-impact regressions like standard TRX Squats to keep you training safely.
Form Cues
- Keep light tension on the straps throughout the entire movement
- Drive explosively through your mid-foot to leave the ground
- Land softly on the balls of your feet and immediately roll back to your heels
- Keep your chest up and eyes looking forward
- Use your arms for balance only, relying on your legs for power
- Don't land with straight, locked knees
- Don't pull yourself up with your arms like a row
- Don't let your knees cave inward when landing
- Don't allow the straps to go completely slack at the bottom
- Don't round your back or look down at the floor
Common Mistakes
- Pulling excessively with the arms
- Landing with stiff, locked legs
- Letting knees collapse inward (valgus)
- Leaning too far back
- Pausing too long between reps
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, utilizing the stretch-shortening cycle to generate explosive vertical force. While the legs drive the movement, the calves engage heavily to assist in plantar flexion and shock absorption, while the core remains braced to stabilize the spine against dynamic forces.
Primary
Secondary
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