TRX Split Squat
The TRX Split Squat is a challenging unilateral lower-body exercise where one foot is suspended in the TRX straps behind you while the other performs a squat. This movement builds significant single-leg strength, balance, and stability in the quadriceps and glutes.
Because this movement requires significant balance, your AI coach analyzes your RPE and consistency to determine if stability is the limiting factor rather than strength. If your daily recovery metrics (like HRV) suggest central nervous system fatigue, the app may swap this for a stable regression like a static lunge to reduce injury risk. Additionally, the system tracks left-vs-right performance to identify and correct strength asymmetries over time.
Form Cues
- Place the top of your rear foot firmly in the foot cradles
- Keep your chest tall and shoulders pulled back
- Drive specifically through the heel of your front foot
- Engage your core to prevent your lower back from arching
- Track your front knee directly over your second and third toes
- Don't let your front knee collapse inward
- Don't allow your front heel to lift off the ground
- Don't round your upper back or hunch forward
- Don't rush the lowering phase of the movement
- Don't place your feet on a tightrope; maintain hip-width alignment
Common Mistakes
- Front knee caving inward (valgus collapse)
- Excessive forward lean from the waist
- Hips rotating or not staying square
- Bouncing out of the bottom position
- Rear foot suspended too high or too low
Muscles Worked
This exercise primarily targets the quadriceps and glutes, forcing them to work independently to lift your body weight. The suspended nature of the rear leg heavily recruits the core and hip stabilizers to prevent rotation, while the hamstrings assist in controlling the descent and stabilizing the knee joint.
Primary
Secondary
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