TRX One-legged Squat

Girl performing TRX Single leg squat

The TRX Single-Leg Squat is otherwise known as the Pistol Squat when one without the TRX straps. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapula retractors (ie: the rhomboids) which help avoid the typical rounded shoulder posture typical of Western "office worker'" society.

Primary muscles worked

  • Legs

Secondary muscles worked

  • Hands
Body Part

Body Part:






Step 1: Standing upright on one foot, facing the TRX anchor, with the other foot held up several inches in front of you, hold the TRX handles and squat down with the supporting leg as deeply as you can.

Step 2: Press through the heel of the squatting leg to push yourself up back to the starting position.

Step 3: Repeat this movement several times, before switching legs and repeating the same thing.

How to progress the exercise

To progress this exercise, you can begin to straighten out your legs, in order to make the working lever longer, which will put more stress on the working abdominals. Placing your hands on a stability ball or BOSU will add more intensity to your core!

Additional Information

This is an exercise where momentum can easily enter into play. Be mindful of keeping the abdominal muscles engaged throughout the whole movement in order to keep momentum to a minimum. Also, avoiding too much shifting of the body from side to side will keep the stress on the working muscles in order to get the maximum benefit from this exercise.

Girl performing TRX Single leg squat



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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