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TRX Split Squat

Step by step instructions, muscle activation and variants for the TRX Split Squat.

HardGlutesQuadriceps

About this exercise

The suspended split squat is a unilateral lower-body exercise performed with one foot elevated in a suspension strap. This Bulgarian split squat variation adds instability that demands greater core engagement and balance while powerfully targeting the quadriceps and glutes of the working leg.

How to Perform

  • Set the suspension rings or straps to approximately knee height
  • Stand facing away from the anchor point and place the top of one foot into the foot cradle
  • Hop your front foot forward until you have a comfortable split stance
  • Stand tall with your core braced and hands on your hips or extended forward for balance
  • Lower your back knee toward the floor by bending your front knee to roughly 90 degrees
  • Keep your front knee tracking over your toes and your torso upright
  • Drive through your front heel to return to the starting position
  • Complete all reps on one leg before switching sides

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the TRX Split Squat

The TRX Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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