Quads
TRX Squat
The TRX Squat is a strength exercise with a TRX for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Adjust the TRX straps to mid-length and face the anchor point.
- Hold one handle in each hand at chest height, arms slightly bent, and step back until the straps are taut.
- Set the feet shoulder-width and sit back and down, letting the arms straighten as you lower.
- Descend until the thighs are at or below parallel, chest up.
- Stand back up, using the straps only as much as you need.
Tips
- Keep light tension on the straps: they are for balance, not for pulling yourself up.
- Sit back further than in a free squat to use the support.
Common mistakes
- Pulling hard with the arms to stand up.
- Letting the straps go slack at the bottom.
- Rising onto the toes.
Muscles worked by the TRX Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
TRX Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the TRX Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the TRX Squat good for beginners?
Yes. The TRX Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the TRX Squat?
For example the Band Squat, Cable Squat and Dumbbell Squat. They train mostly the same muscles, some with different equipment.
How do you make the TRX Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.