TRX Squat Row

The TRX Squat Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time to save time in your workouts but is a good way to learn transfer of energy from the lower body to the upper body in order to be more powerful in your movements. Beginning movements from the ground upward (ie: from the legs to the upper body) is a skill that will help generate more force in the upper body movements, which can then be applied to athletic activities.

Primary muscles worked

  • Quadriceps

Secondary muscles worked

  • Back (middle)
Body Part

Body Part: ,

level

Level:

Reps

Reps:

Steps

Step 1: Stand upright facing the TRX anchor, keeping feet shoulder width apart, and holding onto the TRX handles.

Step 2: Bring your feet in closer to the anchor point, so you are now leaning back at around 45 degrees.

Step 3: From this leaned back position, proceed to squat down towards the floor; arms are extending, yet avoid rounding of the back.

Step 4: From the squat position, proceed to come back up while rowing. Your body is now in a straight spine, still leaning back; your hands end up by your rib cage, and you are engaging your back muscles.

Step 5: Repeat this movement several times.

 

How to progress the exercise

A hop can be added in this movement to further progress this exercise. Also wearing a weighted vest can add more resistance to the movement will be more challenging. For an added balance challenge, place a BOSU under the standing foot.

Additional Information

Proper alignment of the hip, knees, and toes is important for proper exercise execution and the health of your knee and hips joints.

TRX Pro 4 Strap

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