TRX Overhead Squat

quads, glutes, hamstrings, core, shouldersTRX Suspension Trainer

The TRX overhead squat targets your legs and upper back with minimal spinal compression while building shoulder mobility.

How to do it

1Face the TRX anchor point and extend straight arms overhead with tension on the straps.

2Set your feet shoulder-width apart and stand tall.

3Initiate the squat by sitting your hips back while keeping your arms locked overhead.

4Squat until your thighs are parallel to the floor while maintaining continuous strap tension.

5Drive through your heels to stand back up to the starting position.

Common mistakes

Bending your elbows or letting your arms drop forward, disengaging your upper back.

Lifting your heels off the floor, shifting unwanted load into your knees.

Yanking on the straps with your arms instead of letting your legs do the work.

Breathing

Inhale as you lower down into the squat; exhale as you drive up to standing.

Make it harder or easier

To make it easier, reduce your squat depth.

To make it harder, hold a two-second pause at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.