Suspension Squat and Row
TRX squat-into-row — combined lower-body squat with horizontal back pull.
Level: Intermediate
Primary: Full Body
Movement: Compound
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Basketball Football Rugby Swimming Track and Field Volleyball Wrestling
Target muscles
The quads and glutes drive the squat. The lats and rhomboids drive the row. The trunk braces continuously.
How to perform
Setup
Face the anchor. Grip the handles. Lean back slightly.
Execution
Lower into a squat while extending the arms. As you rise, pull the handles toward the torso in a rowing motion. Coordinate the squat and row together.
Common mistakes
- Squat and row not coordinated.
- Cutting squat depth.
- Pulling primarily with biceps.
- Soft trunk.
- Body angle wrong.
Progressions and regressions
Regress to bodyweight squats and rows separately. To progress, work for time.
Programming notes
Combined movement. 3 sets of 8-12 reps, twice a week.
