TRX Squat

Muscles worked by the TRX Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Squat

1. Stand facing the anchor point, holding the handles with palms facing each other, arms extended.
2. Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart.
3. Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair.
4. Descend until your thighs are parallel to the floor or as deep as comfortable, maintaining tension on the straps.
5. Drive through your heels to return to the starting position, extending your hips and knees fully.

Form tips

• Keep your chest up and gaze forward throughout the movement to maintain a neutral spine.
• Use the suspension trainer for assistance to control your descent and ascent, especially if new to squats.
• Focus on pushing your knees out slightly to engage your glutes more effectively.

At a glance

TRX Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-squat",
  "name_en": "TRX Squat",
  "name_de": "TRX Kniebeuge",
  "name_es": "Sentadilla TRX",
  "description_en": "This bodyweight compound exercise utilizes a suspension trainer to assist in performing a squat, effectively targeting the quadriceps, glutes, and hamstrings for lower body strength and stability.",
  "description_de": "Diese Verbundübung mit dem eigenen Körpergewicht nutzt einen Schlingentrainer, um eine Kniebeuge zu unterstützen und effektiv Quadrizeps, Gesäß und Oberschenkelrückseite zu trainieren.",
  "description_es": "Este ejercicio compuesto de peso corporal utiliza un entrenador de suspensión para asistir en la realización de una sentadilla, trabajando eficazmente cuádriceps, glúteos e isquiotibiales.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "suspension_trainer",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "calisthenics"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand facing the anchor point, holding the handles with palms facing each other, arms extended.",
    "Lean back slightly, keeping your body straight and core engaged, with feet shoulder-width apart.",
    "Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting in a chair.",
    "Descend until your thighs are parallel to the floor or as deep as comfortable, maintaining tension on the straps.",
    "Drive through your heels to return to the starting position, extending your hips and knees fully."
  ],
  "instructions_de": [
    "Stelle dich mit Blick zum Ankerpunkt hin, halte die Griffe mit den Handflächen zueinander und strecke die Arme aus.",
    "Lehne dich leicht zurück, halte deinen Körper gerade und den Rumpf angespannt, die Füße schulterbreit auseinander.",
    "Beginne die Kniebeuge, indem du die Hüften nach hinten schiebst und die Knie beugst, als würdest du dich auf einen Stuhl setzen.",
    "Gehe so tief, bis deine Oberschenkel parallel zum Boden sind oder so tief wie angenehm, halte dabei Spannung auf den Gurten.",
    "Drücke dich durch die Fersen zurück in die Ausgangsposition und strecke Hüften und Knie vollständig."
  ],
  "instructions_es": [
    "Párate mirando hacia el punto de anclaje, sosteniendo las asas con las palmas enfrentadas y los brazos extendidos.",
    "Inclínate ligeramente hacia atrás, manteniendo tu cuerpo recto y el core activado, con los pies al ancho de los hombros.",
    "Inicia la sentadilla empujando las caderas hacia atrás y doblando las rodillas, bajando tu cuerpo como si te sentaras en una silla.",
    "Desciende hasta que tus muslos estén paralelos al suelo o tan profundo como te sea cómodo, manteniendo la tensión en las correas.",
    "Impúlsate a través de los talones para volver a la posición inicial, extendiendo completamente las caderas y las rodillas."
  ],
  "tips_en": [
    "Keep your chest up and gaze forward throughout the movement to maintain a neutral spine.",
    "Use the suspension trainer for assistance to control your descent and ascent, especially if new to squats.",
    "Focus on pushing your knees out slightly to engage your glutes more effectively."
  ],
  "tips_de": [
    "Halte deine Brust oben und den Blick nach vorne, um die Wirbelsäule neutral zu halten.",
    "Nutze den Schlingentrainer zur Unterstützung, um Abstieg und Aufstieg zu kontrollieren, besonders wenn du neu bei Kniebeugen bist.",
    "Konzentriere dich darauf, die Knie leicht nach außen zu drücken, um die Gesäßmuskulatur effektiver zu aktivieren."
  ],
  "tips_es": [
    "Mantén el pecho erguido y la mirada al frente durante todo el movimiento para mantener una columna vertebral neutra.",
    "Usa el entrenador de suspensión para ayudarte a controlar el descenso y el ascenso, especialmente si eres nuevo en las sentadillas.",
    "Concéntrate en empujar las rodillas ligeramente hacia afuera para activar los glúteos de manera más efectiva."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-squat-start.webp",
      "peak": "images/flat/trx-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.