TRX Split-Squat
Master the TRX Single-Leg Squat! Build strength, balance, & stability with this challenging lower body exercise.
The TRX Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: suspension trainer.
Required Equipment
TRX Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
TRX Split-Squat Variations and Alternatives
How to do the TRX Split-Squat
Set up your suspension trainer so that it's at an appropriate height, about knee level or slightly lower.
Begin by standing in front of the suspension trainer and placing your right foot into the foot cradle so that your toe is facing down and your ankle is secured.
Step forward with your left foot, taking a stance similar to a traditional split squat or lunge position.
Make sure your left foot is far enough forward that when you squat down, your knee doesn’t extend past your toes.
Engage your core and keep your upper body upright, with your shoulders back and down.
Lower your body down by bending your left knee until your left thigh is parallel to the floor, ensuring that your right knee is also bending and moving towards the floor.
Push through your left heel to raise your body back up to the starting position, fully extending your left leg.
Repeat for the desired number of repetitions before switching legs.
For balance, you can extend your arms out in front of you or keep them by your side or on your hips.
Note: Take caution to ensure the suspension trainer is securely attached and won't slip or give way. Balance can be a challenge, so be sure to perform the exercise in a controlled manner to avoid injury.
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TRX Split-Squat FAQs
What muscles does the TRX Split-Squat work?
The TRX Split-Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the TRX Split-Squat?
Suspension trainer.
Is the TRX Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some TRX Split-Squat variations and alternatives?
Similar exercises include the Ring Band Single-Leg Split-Squat, Ring Side-Squat, Ring Split-Squat and TRX Side-Squat.
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