TRX Bulgarian Split Squat (Foot in Strap)

SquatTRX

The classic rear-foot-elevated split squat with the rear foot suspended in the TRX strap instead of on a bench, which research shows increases hamstring, adductor, and glute activation compared to the bodyweight bench version due to the instability of the strap.

Demo: THIRSTgym

Sets

3

Reps

8-12 per side

Rest

1:15

Contraindications

Knee pain — reduce range of motion or regress to a bench-based split squat.

Setup

Set the strap to roughly 6 inches off the ground. Face away from the anchor, place the top of the rear foot into the foot cradle, front foot planted a comfortable stride-length forward.

Execution

  1. 1Lower straight down, front knee bending to roughly 90 degrees
  2. 2Keep the torso upright and core braced
  3. 3Avoid pushing off the rear foot — it should stay relatively passive in the strap
  4. 4Drive through the front heel to return to standing

Key cues

  • Front knee tracks over the ankle, not past the toes excessively
  • Torso stays tall and vertical
  • Rear foot rides passively in the strap, don't push off it
  • Control the strap — no side-to-side swinging

Common faults

  • Knee caving inward on the front leg
  • Leaning forward excessively
  • Pushing off the rear/suspended foot instead of keeping weight on the front leg
  • Strap set too high or too low for the athlete's height ("shrimping")

Tweaks

  • Hold dumbbells for added load
  • Slow the eccentric to 3-4 seconds
  • Add a pause at the bottom for extra time under tension

Regressions

TRX Split Squat

Progressions

TRX Single-Leg Squat Progressions

Muscles

Primary: Quadriceps, Glutes, Adductors

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. Foot position/strap height is the key intensity lever for this move: research (BSR Physical Therapy) shows the suspended version increases hamstring/adductor/glute activation versus the standard bench version due to added instability.

Sources

Attribution: TRX Training