How to do a TRX Figure Four Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Figure Four Squat
Instructions for Proper Form
The TRX Figure Four Squat targets the glutes and hamstrings with an emphasis on enhancing mobility and stability. The unique figure-four leg position challenges the practitioner's balance and flexibility, making it an excellent choice for those looking to improve functional movements and athletic performance.
- Stand upright facing the TRX anchor and grab the TRX handles so the TRX straps are completely extended and your elbows are at your sides. Place your right ankle on your left knee and bend your right knee to lower into a squat keeping your torso vertical. Controllably return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Figure Four Squat standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets8reps10reps
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Alternatives & Variations to TRX Figure Four Squat
1. Butt Kick
2 mSCORESWAPPED 21 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
2. Lunge with Ankle Grab
9.6 mSCORESWAPPED 17 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
3. Air Squats
92.1 mSCORESWAPPED 11 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
4. TRX Squat
40.6 mSCORESWAPPED 8 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
5. Squat with Rotation
10.2 mSCORESWAPPED 8 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
6. Hip Flow
13.6 mSCORESWAPPED 7 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
7. Lunge Twist
10.9 mSCORESWAPPED 6 TIMESLunge Twist is a variation on the more standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps, glutes, and hamstrings. By adding a twist to each lunge, you also engage your core and obliques, increasing the overall demand for stability and coordination. This provides a dynamic way to enhance core strength and improve functional stability during lower body workouts.
8. Loop Band Leg Extension
35.1 mSCORESWAPPED 5 TIMESLoop Band Leg Extension is an isolation exercise that targets the quadriceps. By using a loop band, you can add resistance to the movement, especially as you extend your leg. This exercise allows for a good range of motion and can help build strength and muscle mass in the quadriceps. It’s a great option for anyone looking to perform Leg Extensions without access to a machine.
- Beginner
- Quads
- Flat Bench
- Loop Bands
9. Shin Box Quad
11.1 mSCORESWAPPED 5 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
10. Couch Stretch
13.8 mSCORESWAPPED 4 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.