TRX Single-Leg Split-Squat
Challenge balance & build strength! TRX Single-Leg Split Squat targets legs & core. Great for stability & functional fitness.
The TRX Single-Leg Split-Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: suspension trainer.
Required Equipment
TRX Single-Leg Split-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
TRX Single-Leg Split-Squat Variations and Alternatives
How to do the TRX Single-Leg Split-Squat
Adjust a suspension trainer to a suitable height that allows your rear leg to be supported while your front foot remains flat on the floor.
Face away from the anchor point and place one foot into the handle, so that the top of your foot is resting against the handle.
Step forward with your standing leg into a staggered stance, sufficient to allow a good range of motion for the squat.
Maintain an upright torso and keep your hands on your hips or in front of your chest to help with balance.
Lower your body by bending the front knee, allowing your rear leg to extend behind you with the support of the suspension trainer.
Descend until your front thigh is parallel to the floor, ensuring your front knee does not pass your toes.
Return to starting position by driving through the heel of your front foot, squeezing your glutes and quadriceps.
Perform the desired number of repetitions on one leg before switching to the other leg.
Focus on maintaining your balance throughout the movement, keeping the motion slow and controlled. Adjust the difficulty by changing the distance of your standing foot from the suspension trainer.
Remember to warm up properly before engaging in this exercise and to choose a difficulty level that suits your current fitness capabilities.
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TRX Single-Leg Split-Squat FAQs
What muscles does the TRX Single-Leg Split-Squat work?
The TRX Single-Leg Split-Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the TRX Single-Leg Split-Squat?
Suspension trainer.
Is the TRX Single-Leg 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 Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some TRX Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Band Single-Leg Split-Squat, Ring Band Single-Leg Split-Squat, Dumbbell Ring Single-Leg Split-Squat and Ring Split-Squat.
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