TRX ™ Squat Jump
Jump higher and squat lower with TRX™ Squat Jumps! Build strength and explosive power using suspension training.
The TRX ™ Squat Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the back and core. You'll need: suspension trainer.
Required Equipment
TRX ™ Squat Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
TRX ™ Squat Jump Variations and Alternatives
How to do the TRX ™ Squat Jump
Begin by adjusting the suspension trainer straps so that when you hold the handles, your arms are slightly bent at chest level.
Stand with your feet shoulder-width apart, holding the suspension trainer handles in front of you. Ensure that the straps are taut.
Lower your body down into a squat position, keeping your back straight and chest lifted. Your weight should be in your heels and your hands should stay in front of your chest.
Explosively jump upwards, extending your legs and pushing off the balls of your feet while maintaining a firm grip on the handles.
As you jump, keep your arms extended but do not rely on them to pull you up.
Land softly back into the squat position to absorb the impact and immediately prepare for the next jump.
Perform the prescribed number of repetitions, maintaining proper form and controlled movement throughout the exercise.
Safety Tips: Warm up before starting the workout to prepare your muscles and increase your heart rate. Do not pull excessively on the suspension trainer during the jump; it's there for balance, not to assist in the lift. Always land with your knees slightly bent to reduce impact on the joints. Focus on controlled movements and do not let your knees go too far forward beyond your toes. Keep your core engaged to maintain stability and protect your lower back.
TRX ™ Squat Jump FAQs
What muscles does the TRX ™ Squat Jump work?
The TRX ™ Squat Jump mainly works the quads and glutes & hips, with help from the back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the TRX ™ Squat Jump?
Suspension trainer.
Is the TRX ™ Squat Jump 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 ™ Squat Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some TRX ™ Squat Jump variations and alternatives?
Similar exercises include the Alternating Battle-Rope Arm Jump-Squat, Alternating TRX Hamstring Pull-In, TRX Side-Squat and TRX Lunge Abduction.
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