Suspension Squat Jumps
TRX-supported squat jumps — explosive lower-body work with handle assistance for balance and depth.
Level: Advanced
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Explosive Squat
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: Suspension
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes drive the explosive jump. The hamstrings absorb the landing. The trunk braces. The handles allow deeper squat positions than freestanding.
How to perform
Setup
Face the anchor. Grip the handles at waist height.
Execution
Lower into a squat. Explosively jump upward, using the straps for light guidance and balance. Land softly. Immediately lower into the next squat.
Common mistakes
- Pulling on the handles for help.
- Hard landings.
- Cutting depth.
- Going too long without rest.
- Knees collapsing.
Progressions and regressions
Regress to bodyweight squat-jumps. To progress, work for time.
Programming notes
Plyometric conditioning. 3 sets of 6-10 reps, twice a week.
