TRX Single-Leg Squat Progressions

Setup

Face the anchor holding one or both handles, lift one foot slightly off the ground, standing leg slightly bent.

Execution

1. 1Sit the hips back and down on the standing leg to a comfortable depth
2. 2Use the TRX for light balance assistance
3. 3Keep the lifted leg relaxed in front, not touching the ground
4. 4Drive through the standing heel to return to start

Key cues

• Knee tracks over the toes of the standing leg
• Use the straps for balance, not to pull yourself up
• Control the descent — don't just drop
• Keep the torso relatively upright

Common faults

• Knee caving inward
• Over-relying on the TRX for the entire movement
• Losing balance due to insufficient hip control
• Rushing the depth before mobility allows it

Tweaks

• Progress depth gradually toward a full pistol
• Reduce grip assistance as strength improves
• Add a pause at the bottom

Muscles

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. Single-limb variations are advanced — this bridges the two-leg assisted squat and the full pistol; reduce grip assistance progressively as the true training lever.

Sources

• TRX Pistol Squat Progression (includes single leg squat as first level)
• TRX Squat Exercises — PaleoHacks (single leg squat, single leg side squat, squat jump)

Attribution: TRX Training / Fraser Quelch