TRX Squat to Row

Quads, Glutes, Back, BicepsTRX Suspension Trainer

A compound movement combining a squat with a horizontal row using suspension straps. Fires up your legs, glutes, back, and arms all at once.

How to do it

1Face the TRX anchor, grab the handles, and lean back slightly to put tension on the straps.

2Sit back into a squat, bending your knees and driving your hips back with arms extended.

3Keep your feet flat on the floor and your back flat at the bottom of the squat.

4Drive through your legs and pull your body up to the handles, squeezing your shoulder blades together.

5Pause for a second at the top, keeping full tension through your back and legs.

Common mistakes

Rounding your back during the squat, putting unwanted pressure on your lumbar spine.

Letting your heels lift off the ground, shifting weight to your toes and overtaxing your knees.

Pulling only with your arms without driving through your legs, losing the compound benefit.

Breathing

Inhale as you sit into the squat; exhale as you drive up and row your chest to the handles.

Make it harder or easier

To make it easier, step further back from the anchor point. To make it harder, step closer to increase your body angle.

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.