How to do a TRX Single Leg Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Single Leg Squat
Workouts with TRX Single Leg Squat
Target muscles worked
Instructions for Proper Form
The TRX Single Leg Squat is an advanced lower body exercise that focuses on the quadriceps and glutes while significantly improving balance and unilateral strength. This variation intensifies the workout by challenging stability and correcting muscle imbalances, making it a key exercise for athletes and those seeking to enhance functional movements.
- Grab ahold of the TRX handles with extended arms, palms facing in, and facing towards the anchor point with the straps completely extended.
- Stand in an upright position with your feet hip-width apart.
- Put your weight into your right leg as you elevate your left foot while keeping your knee extended.
- Hinge at your hips and flex your right knee to descend into a squat keeping your arms extended out in front to maintain balance.
- Flex the right knee until your right thigh is parallel with the ground maintaining an elevated left foot.
- Extend your right knee and hip only pulling up through the TRX if necessary to return back to the starting position before repeating with the opposite side.
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Alternative Exercises to TRX Single Leg Squat
1. TRX Squat
40.6 mSCORESWAPPED 15 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.
2. Leg Extension
99.4 mSCORESWAPPED 14 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
3. Dumbbell Squat
94.1 mSCORESWAPPED 13 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 13 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Leg Press
99.7 mSCORESWAPPED 12 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
6. 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.
- Beginner
- Quads
7. Single Leg Leg Extension
60.6 mSCORESWAPPED 9 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
- Beginner
- Quads
- Leg Extension Machine
8. Bodyweight Bulgarian Split Squat
46.9 mSCORESWAPPED 8 TIMESBodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.
- Intermediate
- Quads
- Flat Bench
9. Side Lunge
79.4 mSCORESWAPPED 7 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
- Beginner
- Quads
10. TRX Pistol Squat
31.6 mSCORESWAPPED 7 TIMESKnown for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.