TRX Single Leg Squat
The TRX Single Leg Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Gluteus Medius and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a suspension compound exercise at advanced difficulty.
The TRX Single Leg Squat is a advanced compound exercise performed with suspension, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary engagement of the Gluteus Medius. As a unilateral push, each side is trained independently for balanced development.
Hold suspension straps and squat on one leg for support and balance.
| Equipment | Suspension |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Gluteus Medius |
Muscles Worked
The Gluteus Maximus, Rectus Femoris, and Vastus Lateralis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Medius assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Gluteus Medius (glutes)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp suspension trainer handles.
- Lean body to create resistance angle.
Execution
- Bend at hips and knees, lowering body until thighs are parallel to floor.
- Drive through feet to return to standing position.
- Repeat.
Comments
- Perform equal reps on each side.
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris, Vastus Lateralis) and can be substituted based on your equipment or variation preferences.
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