Make sure you read till the end to find a FREE full lower body workout!

A Functional Movement

The Squat is an exercise that we all know develops strong legs, but first of all it is a functional movement. I know function is not very sexy to athletes, but function plays a role in how well you move, and it ultimately affects how you perform. The Squat is one of the most functional movements. You see it when you sit or go to pick up a heavy box (with correct form). All of these movements involve the squat pattern.

You also see the squat pattern when you play sports. Examples include jumping, exploding off the line in football, taking a defensive stance in basketball, pushing off the wall in swim transitions, and so on. The squatting motion shows up everywhere.

So, wouldn't it be good to quickly and easily train the muscles used for these movements?

When performing the Squat, you recruit the vastus lateralis, vastus medialis, rectus femoris, hamstrings and glutes. Those are the prime movers of the lower body. They do not include the abdominal muscles needed to stabilize the trunk and the smaller stabilizer muscles of the lower body.

How Squats benefit your sports

Being able to squat with good form will help you activate the muscles needed for basic sports movements like jumping and pushing off the ground. Knowing how to activate your glutes, quads and the abdominals all together is key to being able to produce speed and power.

The unloaded squat on the Suspension Trainer (TRX)

The Suspension Trainer is a portable first-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. The Squat is just one of them.

With the Suspension Trainer you unload your exercise and you’re in control of how much you want to challenge yourself. Ideal for fitness beginners as well as for athletes! Give it a try with the following exercises on the TRX!

TRX Squat (Basic)

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Stand facing your anchor point, stack elbows under shoulders, feet hip width apart.

Lower hips down and back, weight in heels.

Drive through your heels, squeeze glutes and lift chest.

Do these for 30 to 45 seconds. Try not to use the straps to bring yourself up as this will defeat the purpose. The straps are there to assist you if you do get tired and to maintain your body angle.

Some variations to the Basic TRX Squat:

TRX Squat with Calf Raise (Combo)

This exercise is the standard squat with a calf raise at the top of the movement. Here you are working your quads and your calves in the same routine.

Stand facing your anchor point, stack elbows under shoulders, feet hip width apart.

Lower hips down and back, weight in heels.

Drive through your heels, squeeze glutes and lift chest.

Lift your heels so that you are on your toes.

Do these for 30 to 45 seconds.

You should feel a nice burn in your quads as well as your calves. This is a great squat exercises for a full leg workout. Great to add this to your TRX circuit.

TRX Squat with Hop (Combo)

This squat is a bit more intense and you will feel the burn while working out. You will also burn more calories because you are more active. This is a regular TRX Squat with a jump at the top of the movement.

Stand facing your anchor point, stack elbows under shoulders, feet hip width apart.

Lower hips down and back, weight in heels.

Drive through your heels, push yourself up with a hop and back down into a squat.

Do this for 30 to 45 seconds.

You will pick up a sweat with this routine and get the heart pumping. Control your jumps so that you land lightly and with good positioning of your feet.