Video Demonstration

This article will cover how you perform the Trx Jump Squat exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Trx Jump Squat How to Guide

Image Example

man showing how to perform the trx jump squat

Step by Step Description

Step 1: Use Trx straps in the medium-length position. Stand with your body facing towards the point of suspension.

Step 2: Grab a handle with each hand. Have your palms facing in. Stand far enough away from the suspension point that when you are holding the handles down, they are only a few inches in front of your waist with tension in the straps.

Step 3: Keep the Trx grips in place(by bending at the elbows) push your hips back and bend at the knees lowering your body. Keep dropping until the crease of your hip is in line with your knees.

Step 4: Drive your heels into the floor and explosively Jump up with as much force as you can. Press the handles down flexing your biceps as you are jumping.

Step 5: Once your feet touch the floor immediately move into performing the next repetition.

Congratulations you have now completed one repetition.

Difficulty Level

The Trx Squat Jump gets rated at an Intermediate difficulty level.

You should be able to perform the traditional squat with proper form before adding this lift into your training routine.

Equipment Required

To perform this exercise, you will need the TRX Suspension system (

If you do not have access to a TRX suspension system, you can get most of the same benefits by performing traditional Jump Squats.

Muscles Worked

The Primary muscles worked from this exercise are your Quadriceps and the Outer thighs.

The Secondary muscles involved are your Groin, Glutes, Hip Flexors, Hamstrings, Calves, and your Shoulders.

Benefits of Trx Jump Squats

The Trx Squat Jump burns a significant amount of calories in a short period. You can burn an even higher amount by using this exercise in a High-Intensity Interval Training program.

You will be strengthening your lower body while working on your cardiovascular system at the same time. Using exercises that utilize strength and cardiovascular activities are extremely efficient especially when they get used in a High-Intensity Interval Training program.

Squatting is a functional movement. Training with functional movements is shown to make everyday activities easier and lower your chance of injury.

Training Tips

To place extra focus on the front thighs (Quadriceps) lean slightly backward.

To reduce your chance of injury you need to keep your back straight the entire time. Have your shoulders pulled back and down while pushing your chest out.

When you are performing the squat, do not let your knees go past your toes. When this happens, there is a significant amount of stress put on the knee ligaments increasing your chances of a knee injury.

Lower your body until the crease of your hip is inline or lower than your knees. Doing this ensures that you are squatting to the proper depth.

Make sure that your knees do not cave inwards. Your knees should travel in the same path that your toes are pointing in.

Remember you need to create as much momentum as possible and to jump explosively.

Try to land on your feet as soft as possible. The second your feet touch the ground you need to descend into the next squat with one fluid motion immediately.

In Closing

Are you planning to use this exercise in an H.I.I.T program? Check out our free online H.I.I.T Timer. It is free to use, and no registration is required.

If you have never done this exercise before you should add it to your routine for at least a few months to see for yourself all the benefits it has to offer.

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