TRX Single-Leg Squat

quads, glutes, hamstrings, stabilizersTRX Suspension Trainer

The TRX single-leg squat builds unilateral leg strength and stability without overloading your joints. It targets your quads, glutes, and hamstrings one side at a time.

How to do it

1Hold the TRX handles, stand on one leg, and lift the other slightly out in front.

2Lower into a squat on your working leg, sitting your hips back and using the straps for balance.

3Squat down to a comfortable depth, keeping your standing knee tracking inline with your toes.

4Drive through your heel to stand back up, relying primarily on leg power.

Common mistakes

Pulling too hard with your arms, shifting work away from your legs to your upper body.

Letting your knee cave inward, placing dangerous stress on your ligaments.

Lifting your heel off the floor, overloading the knee joint.

Breathing

Inhale as you lower down and exhale as you press back up.

Make it harder or easier

To make it easier, assist more with your arms and limit depth; to make it harder, keep slack in the straps and don't let your free foot touch down.

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.