TRX Squat
The TRX Squat is a beginner-friendly lower body exercise that uses suspension straps to assist with balance and depth. It primarily targets the quadriceps and glutes while teaching proper squat mechanics without the full load of bodyweight.
Because the TRX Squat is often used for high-volume endurance or rehabilitation, the AI optimizes your session by analyzing your RPE and recovery data to adjust rep targets in real-time. If your HealthKit data indicates poor sleep or high stress, the AI might suggest this stability-focused variation over a heavy barbell squat to reduce central nervous system fatigue. Additionally, by tracking your history, the AI can determine when your strength metrics suggest you are ready to graduate to unassisted bodyweight squats.
Form Cues
- Stand facing the anchor point with light tension on the straps
- Initiate the movement by pushing your hips back and down
- Keep your chest lifted and eyes looking forward
- Drive through your mid-foot to return to standing
- Use the handles for balance, not to pull yourself up
- Don't lean back so far that you are 'water-skiing'
- Don't let your knees cave inward as you descend
- Don't round your lower back at the bottom
- Don't pull excessively with your arms to stand up
- Don't let your heels lift off the ground
Common Mistakes
- Pulling with arms instead of pushing with legs
- Leaning back too far
- Rounding the spine
- Knees collapsing inward
- Shifting weight to toes
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes by allowing you to sit deeper into the squat pattern with assisted balance. The suspension straps also engage the core for stability and the upper back muscles to maintain an upright posture throughout the movement.
Primary
Secondary
Get Personalized Coaching for TRX Squat
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.