TRX Split Squat

Quads, Glutes, HamstringsTRX Suspension Trainer

A rear-foot elevated split squat using a TRX strap to target your quads, glutes, and hamstrings one leg at a time. This movement also builds balance and hip mobility.

How to do it

1Stand facing away from the anchor point and place one foot into the TRX foot cradle.

2Step forward with your lead leg, planting your foot flat with weight evenly distributed.

3Lower into a lunge by bending your front knee and sending your back leg straight behind you.

4Drop until your front thigh is parallel to the floor, keeping your torso upright.

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

Common mistakes

Standing too close to the anchor — forces your front knee too far forward and causes joint discomfort.

Arching your lower back as you lower — shifts load from your legs to your lumbar spine.

Front knee caving inward — compromises balance and stresses the knee joint.

Breathing

Inhale as you drop down into the lunge; exhale as you push back up.

Make it harder or easier

To make it easier, reduce your depth or hold onto a wall for extra balance.

To make it harder, add 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.