How to do a TRX Rocket Launchers
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Rocket Launchers
Target muscles worked
Instructions for Proper Form
Designed to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.
- Grasp both TRX handles such that the handles are next to your armpits.
- Adjust your positioning by walking your feet back until you reach your desired angle for this exercise.
- Bend at the knees into an angled squat position. Pause for a moment in this position.
- Engage your quads, glutes and hamstrings to drive the balls of your feet into the ground and explode out. Your feet should leave the ground momentarily.
- Land softly by slowly bending at your knees and keeping tension in your quads, glutes and hamstrings. Keep a slight bend in your knees as you swing back down.
- Maintain good posture by keeping your core engaged, shoulders back and chest up.
- You should feel this exercise primarily in your quads, glutes and hamstrings.
Sets & Reps Calculator
Average TRX Rocket Launchers 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX Rocket Launchers
1. TRX Chest Press
29.4 mSCORESWAPPED 12 TIMESTRX Chest Press is a compound, bodyweight exercise that primarily targets the chest, shoulders, and triceps. The use of TRX straps adds more instability, and less restricted range of motion compared to other variations of the movement. Because the resistance can be adjusted by changing the angle of your body, this is a great exercise for burning out since you can easily adjust the resistance in the middle of your set.
2. Air Squats
92.1 mSCORESWAPPED 7 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.
3. TRX Fallout
54.2 mSCORESWAPPED 5 TIMESThe TRX Fallout is a comprehensive exercise that strengthens the core, shoulders, and chest by extending the arms in front while maintaining stability. This challenging variation not only enhances core stability but also improves upper body strength, offering a dynamic and effective range of motion.
4. TRX Row
37.7 mSCORESWAPPED 5 TIMESTRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.
5. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 4 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 3 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. TRX Squat
40.6 mSCORESWAPPED 3 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.
8. Standing Broad Jump
36.6 mSCORESWAPPED 2 TIMESStanding Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.
9. Weighted Wall Sit
39.2 mSCORESWAPPED 2 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
10. TRX Cossack Squat
66.2 mSCORESWAPPED 2 TIMESThe TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.