What is the TRX Squat to Row?
The TRX Squat to Row is a full-body exercise where you hold TRX handles, squat down, then row yourself up as you stand. It mainly trains your quadriceps, glutes and upper back. Linking the two moves makes it a common choice for circuits.
Quick facts
- Level: Beginner
- Equipment: TRX suspension trainer
- Movement pattern: Squat and horizontal pull
- Force: Push and pull
- Type: Compound
- Sides: Both sides together
Muscles worked
Primary muscles
- Quadriceps
- Gluteus maximus
- Latissimus dorsi (lats)
- Middle trapezius and rhomboids
Secondary muscles
- Biceps and brachialis
- Rear deltoids
The straps hold some of your weight in the squat, so your legs work against less than your full bodyweight.
How to do the TRX Squat to Row
- Setup: Adjust the TRX straps to mid-length. Face the anchor point and hold a handle in each hand.
- Setup: Walk your feet forward slightly to create tension in the straps. Stand with your feet shoulder-width apart.
- Start: Lean back a little with straight arms and keep the straps tight.
- Move: Lower into a squat while your arms stay straight.
- Move: Drive through your heels to stand up. As you rise, pull the handles toward your ribs.
- Finish: Squeeze your shoulder blades together at the top of the row.
- Return: Straighten your arms and lower into the next squat.
Coaching cues
- Keep the straps tight the whole time.
- Stand and pull in one smooth move.
- Squeeze your shoulder blades at the top.
Common mistakes
- Letting the straps go slack. Keep a slight lean back so the straps stay tight in the squat and the row.
- Pulling with the arms to stand up. Let your legs do the standing. Start the row once your legs are driving you up.
- Knees caving in. Push your knees out so they track over your toes.
- Shrugging in the row. Keep your shoulders down and pull your elbows back past your ribs.
Easier and harder options
- Easier: Stand more upright. Step your feet away from the anchor. Less lean means less bodyweight to row.
- Harder: Lean back further. Walk your feet closer to the anchor point. A bigger lean puts more of your bodyweight into the row.
Training focus and energy demand
This exercise is commonly used for full-body muscle endurance and conditioning. It also suits beginners learning to squat and row with support.
Your body uses several energy systems at once, and the mix changes with speed, set length and rest. Short, fast bursts draw more on stored energy in the muscle. Longer circuit-style bouts draw more on aerobic energy. Hard efforts that last from several seconds to a few minutes also rely heavily on energy your muscles make quickly from carbohydrate.
FAQs
How do I make the row harder?
Walk your feet closer to the anchor so you lean back more. The row then has to move more of your weight.