TRX Assisted Squat: how to do it right
In short: TRX strap squat targeting the quads, loaded in the stretched position at the bottom of the descent.
How to do it, step by step
- 1Stand facing the anchor points, straps taut, arms semi-bent, feet hip-width apart under your shoulders.
- 2Lower slowly by bending hips and knees, torso upright, leaning on the straps as little as possible.
- 3Go for the maximum range, thighs below parallel if your mobility allows it.
- 4Brake the bottom phase for 2 to 3 seconds, with no bounce or jerk in the stretched position.
- 5Come back up by pushing through your heels until your knees are extended without locking out sharply.
The mistake to avoid
Don't pull on the straps to stand up: use them only for balance.
Other common mistakes
- You pull hard on the straps at the bottom: keep your arms nearly passive and let the quads support the load.
- You bounce in the low position: hold a controlled pause and brake for 2 to 3 seconds with no jerk.
- You limit your depth out of habit: use the assistance to go lower and really stretch the quad.
- Your heels lift off: keep the weight on your whole foot and work on your ankle mobility.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
The quadriceps (rectus femoris, vastus lateralis, medialis and intermedius) drive knee extension. The glutes (gluteus maximus) assist hip extension, the hamstrings stabilize the knee and brake the descent. The TRX takes some of the weight through your arms, which lets you control the full range without compromising balance.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
Frequently asked questions
How do I do the TRX assisted squat correctly?
Stand facing the anchor points, straps taut, arms semi-bent, feet hip-width apart under your shoulders. Lower slowly by bending hips and knees, torso upright, leaning on the straps as little as possible. Go for maximum depth, thighs below parallel if your mobility allows it, brake for 2 to 3 seconds at the bottom, then come back up by pushing through your heels without locking your knees out sharply.
How far down do I go on the assisted squat?
As low as your mobility allows, ideally thighs below parallel. That's the whole point of the TRX: the assistance lets you explore a low range that you wouldn't dare without support. If you go down to the same level as a free squat, you're missing the movement. Go one notch lower.
What should I feel on the TRX assisted squat?
You should feel the quads, especially at the bottom when they're lengthened around the bent knee, with the glutes assisting the way up. If you mostly feel your arms and back, you're hauling yourself up with the straps. Make your arms nearly passive, they're only for balance.
What tempo for the TRX assisted squat?
Brake the descent over 2 to 3 seconds and hold the low position with no bounce. Tension is highest at the bottom, when the quad is the most lengthened around the bent knee: that time spent in the stretched position does the work. The way up can be more dynamic, but with no jerk.
How do I set up the straps and my position?
Face the anchor points, close enough that the straps are taut with your arms semi-bent when you're standing. Feet hip-width apart, under your shoulders. If the straps are slack at the top, step forward; if your arms are fully straight, step back slightly. You should be able to go down deep without the straps pulling you forward.