TRX Squat Row

Man performing 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: ,






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.

Man performing TRX Squat Row



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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