TRX Pistol Squat

Girl performing TRX Single leg squat

The TRX Pistol Squat is the same as the Single-Leg Squat. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapular retractors (ie: the rhomboids) which help avoid the typical rounded shoulder posture typical of Western "office worker'" society.

Primary muscles worked

  • Rhomboids

Secondary muscles worked

  • Core
Body Part

Body Part:






Step 1: Standing upright on one foot, or leaning back, 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

Wearing a weighted vest will add an additional load to this exercise. Also, you may want to add a hop within the movement to add to the explosiveness.

Additional Information

A good strong plank is required for this exercise….If revision is needed, refer to the TRX Plank.

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.


signup for latest news and offers