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Quadriceps · Intermediate

TRX Squat and Row

Suspension squat followed by a body-angle row for coordinated lower-body and upper-back strength.

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Exercise overview

Training details

QuadricepsGlutesHamstringsLatsUpper BackBiceps

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Face the anchor holding both suspension handles and lean back slightly with the straps tensioned.
  2. 02Sit the hips down and back into a squat while keeping the arms extended and chest lifted.
  3. 03Drive through the feet to stand and pull the handles toward the ribs.
  4. 04Squeeze the shoulder blades together without leaning the torso backward.
  5. 05Straighten the arms as you lower into the next squat and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTRX Squat and FlyRelated variationBand Squat Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteCable Squat Row (with rope attachment)

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