The right way to Carry out a TRX Pistol Squat: Strategies, Advantages, Variations

Verywell / Ben Goldstein

Additionally Identified As: TRX single leg squat

Targets: Quadriceps, hip flexors, glutes, hamstrings

Gear Wanted: TRX Suspension Coach

Degree: Intermediate to superior

The TRX pistol squat is a variation of the fundamental squat and presents an alternate problem to your decrease physique exercise. It’s carried out on one leg (unilateral) utilizing suspension straps.

Doing this model of the squat with suspension straps forces you to activate a number of muscular tissues to finish the motion. The first working muscular tissues embody the quadriceps, hip flexors, glutes, and hamstrings. If modified or carried out improperly, the suspension may also present a exercise for the higher physique, as folks tend to make use of their arms in addition to their decrease physique to drag as much as a stand.

Performing suspension pistol squats additionally forces you to interact your core to enhance steadiness and general power. Your physique is being challenged in situations of instability with this train and all TRX actions.

The pistol squat with out suspension straps is taken into account a sophisticated train. It requires superior power and steadiness to squat down on one leg with the opposite leg prolonged, maintain the place, and rise to face with out overloading the knee joint.

Utilizing suspension straps to carry out the pistol squat lets you work at your health stage with the motion. The straps present an higher and decrease physique spot when you work towards constructing leg power and steadiness.

You’ll have thought of including suspension coaching to your exercise routine for an added problem or it might have been really useful as an effective way to right physique imbalance. Both means, in case you are new to this train methodology, it might be a good suggestion to enlist the assistance of a licensed TRX coach or a professional private coach.


The TRX pistol squat is an alternate technique to problem the decrease physique, particularly the quadriceps, hip flexors, glutes, and hamstrings. It additionally forces you to maintain your core engaged all through the motion for improved steadiness and general power.

Utilizing suspension straps for the pistol squat presents a full-body problem as a result of it really works a number of muscle teams in the course of the train. Your middle of gravity is at all times out of steadiness forcing you to make use of your core, again, hips, and shoulders to stabilize the motion. This creates a extra dynamic squat as different muscle teams are working to assist the transfer.

Performing the TRX pistol squat with suspension straps are proven to supply an efficient full-body exercise and presents different quite a few advantages together with:

  • Nice different train
  • Elevated train motivation
  • Improved steadiness and stability
  • Elevated power
  • Elevated neuromuscular response
  • Decreased physique fats
  • Improved blood stress
  • Decreased physique imbalance
  • Lowered fall threat
  • Higher gait (strolling)
  • Improved leg power
  • Improved core power
  • Improved practical health (day-to-day actions)

Step-by-Step Directions

The beauty of TRX coaching is transportable cables that provide the power to exercise anyplace. It simply requires an space the place they are often securely connected and you might be able to train.

Observe these easy steps to carry out the TRX pistol squat: 

  1. Connect cables to an anchor level above your head adjusting the straps to hold down about mid-length.
  2. Seize the handles and stand along with your physique dealing with the anchor level.
  3. Step again till all slack is faraway from the suspension straps.
  4. Stand along with your ft hip-width aside and lengthen proper leg out in entrance of you with out touching the bottom.
  5. Maintain your core tight, impartial backbone, and arms totally prolonged in entrance of you.
  6. Decrease down right into a squat sustaining weight over the left heel.
  7. Push by the left heel to standing place sustaining a slight bend within the left knee.
  8. Carry out the train for a decided quantity of reps and repeat on the opposite leg to finish the cycle.

Widespread Errors

The TRX pistol squat is carried out in unstable situations and particular consideration is required for correct type and method. The next are widespread errors to keep away from throughout this train:

Utilizing Arms As a substitute of Legs

There’s a tendency to drag on the suspension straps along with your arms to return to a standing place in the course of the pistol squat. This takes the work and train effectiveness away from the supposed space of the legs. Concentrate on physique consciousness and pushing by the heel to standing for the correct execution of the motion.

Knee Overload

It’s vital to work at your health stage and vary of movement for this train. Squatting too low could overload the knee joint rising threat of harm. Apply progressive train strategies and enhance the problem as your leg power improves.

Incorrect Weight Distribution

Shifting your weight ahead is a standard mistake throughout this train. Pay attention to right weight distribution—keep your physique shifted again, weight over the heel of the squatting leg and knee behind the toes.

Modifications and Variations

The TRX pistol squat could be carried out in quite a lot of methods to accommodate your health stage.

Want a Modification?

In the event you’re new to pistol squats and TRX coaching, it’s possible you’ll need to apply just a few modifications as follows:

  • Carry out the train with a chair behind you for a noticed motion. This can assist keep a secure vary of movement as you construct power and confidence in the course of the train.
  • Attempt the TRX fundamental squat earlier than progressing to the pistol variation.
  • You probably have tight hamstrings that hold you from extending your leg in entrance of you, contemplate including hamstring stretches to extend flexibility. A couple of useful stretches embody: standing hamstring stretch, mendacity hamstring stretch (attempt it with a strap), and seated hamstring stretch.

Up for a Problem?

TRX coaching is a progressive train methodology appropriate for all health ranges. This implies you possibly can enhance the depth of your exercise as you develop into stronger. The next utilized modifications make the TRX pistol squats extra superior:

  • Upon getting mastered the TRX pistol squat, you possibly can enhance the problem by including a soar to the transfer. The TRX pistol squat soar is a sophisticated plyometric train that provides explosive energy to the motion.
  • Make the train extra dynamic by combining the TRX pistol squat with a lunge again to extend the problem and depth of the motion.
  • You may as well enhance the depth by dropping slowly to totally different dimension benches, utilizing a doorframe, or sitting on a resistance band. 

Security and Precautions

The TRX pistol squat is carried out in unstable situations and requires eager physique consciousness in the course of the train. Due to this instability, it’s vital to pay attention to your physique place/motion always. The next suggestions will assist you to carry out the pistol squat accurately and scale back the danger of harm:

  • Work at your health stage and vary of movement for this train to extend general power, mobility, and steadiness earlier than including extra problem.
  • Keep correct weight distribution maintaining your physique weight over the heel of the squatting leg and knee behind the toes.
  • In the event you expertise ache or discomfort that doesn’t really feel proper in the course of the TRX pistol squat, cease the train.

Attempt It Out

Incorporate this transfer and related ones into considered one of these common exercises:

  • How TRX Coaching Improves Energy, Stability, and Flexibility
  • The right way to Carry out the TRX Chest Press: Strategies, Advantages, and Variations
  • The right way to Carry out the TRX Biceps Curl: Strategies, Advantages, and Variations

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