A beginner-friendly squat using the TRX handles for balance and light assistance out of the bottom, ideal for building squat depth and confidence, mobility limitations, or post-injury return to squatting.
Demo: TRX Exercise Demo
Sets
3
Reps
12-15
Rest
45s
Contraindications
Knee pain — reduce depth to a pain-free range.Setup
Face the anchor, hold both handles at chest height, feet shoulder-width apart, arms extended.
Execution
- 1Engage the core and pull down slightly on the handles for balance, not to do the work
- 2Sit the hips back and down into a squat, keeping the chest up
- 3Descend as deep as mobility allows while keeping heels flat
- 4Drive through the heels to stand, using minimal arm assistance
Key cues
- Use the straps for balance, not to pull yourself up
- Knees track over toes, not caving in
- Chest stays tall throughout
- Weight through mid-foot to heel
Common faults
- Leaning back too much and relying entirely on the straps
- Heels rising off the ground
- Knees collapsing inward
- Rounding the lower back at the bottom
Tweaks
- Reduce hand assistance over time as strength improves
- Add a pause at the bottom
- Progress toward single-leg variations
Muscles
Primary: Quadriceps, Glutes
Secondary: Hamstrings, Core
Notes
TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. For squats specifically, the assistance lever is how much you pull on the straps, not body angle — reduce hand assistance over time as the true entry point for progression.
Sources
Attribution: TRX Training