The trx jump squat is a highly intense plyometric movement that uses suspension cables to provide extra resistance as you work your quadriceps and glutes.
Before you proceed, it is important to note that it is quite advanced and therefore might not be easy for beginners to execute.
But if you are confident that you have the mobility and lower body strength required to pull it off, proceed with these steps:
- Fasten suspension cables to anchor point higher than head level when you are standing.
- Stand upright facing the anchor point, feet shoulder-width apart.
- Grab the handles with your palms facing each other and take a step back to increase the tension in the cables.
- Make sure that when you hold the handles, they are just a few inches directly in front of the waist.
- Brace your core and bend your elbows to keep the handles in place.
- Hinge your hips back and bend your knees to lower yourself into a squat.
- Keep lowering until the crease of your hips gets in line with your knees.
- Press your heels into the floor and jump up explosively with as much force as you can.
- Push the handles down to flex your biceps during the jump.
- Land with the balls of your feet and once you do, launch into a new rep immediately.
- Do 2-3 sets of 15 reps at the beginning then you can work your way up progressively.
WHAT MUSCLES DOES THE TRX JUMP SQUAT WORK?
The primary muscles targeted by the trx jump squat are the quadriceps and glutes.
These two muscles are responsible for the flexion and extension of your thigh as you drop into the squat then jump up explosively.
Other muscles involved in this movement are your calves, hamstrings, core and to a lesser degree, your shoulders.
BENEFITS OF THE TRX JUMP SQUAT
DEVELOPS EXPLOSIVE STRENGTH
If you participate in outdoor sports like running and sprinting, adding the trx jump squat to your fitness routine can help enhance your explosive strength.
STRENGTHENS LOWER BODY MUSCLES
Your lower body houses some of the strongest and largest muscles in your body.
From jumping out of bed in the morning to sitting on your chair at work, your lower body muscles are responsible for nearly every single movement you make.
Strength training movements like the trx jump squat can help tone and strengthen these muscles to increase their mobility and make your daily activities easier.
Calorie burning is often associated with aerobic exercises such as cycling and running.
However, research suggests that performing intense compound exercise like the squat can also help shed a good amount of calories.
ENHANCES CORE STRENGTH
Having a strong core makes everyday movements such as bending, turning, squatting and running much easier.
It also eases lower back pain, helps you maintain good posture and improves your overall balance.
ALTERNATIVES TO THE TRX JUMP SQUAT
STAGGERED STANCE JUMP SQUAT
This jump squat variation works your quadriceps and glutes using nothing but your bodyweight.
The advantage it has over the trx jump squat is that it is sort of like a unilateral exercise, which could help correct muscle imbalance and asymmetry.
- Stand upright with your feet shoulder-width apart.
- Get into a staggered stance so that one front is behind the other.
- Lift the heel of the rear foot off the floor so that you are on your toes. The distance between your feet should be around 12-18 inches.
- Bend your knees and drop into a half squat then quickly drive through the ground with the front leg and explode forward.
- Land down slowly and gently in the staggered stance then stay still for a moment.
- Repeat these steps in subsequent reps then switch legs. You can also choose to switch legs after every rep.
TRX PISTOL SQUAT
Also known as the trx single-leg squat, this lower body workout is an equally fantastic way to strengthen your quadriceps and glutes.
It also challenges your balance, forcing your core to be fully activated so that your body remains stable and solid.
- Attach suspension cables to an anchor point overhead and adjust them to hang down mid-length.
- Grasp the handles and stand straight, facing the anchor point.
- Step back until the cables are completely taut.
- Position your legs hip-width apart and extend your left leg out in front of you, letting it hover just above the ground.
- Tighten your core, keep your spine neutral and extend your arms fully in front of you.
- Drop into a squat and shift your weight to the right heel.
- Drive through the right heel to the standing position with your right knee slightly bent.
- When you complete your desired number of reps, switch legs and repeat these steps.
TRX JUMP SQUAT MISTAKES TO AVOID
HANGING ON THE CABLES
Hanging on the cables will not provide you with the resistance you need to work your muscles.
Keep the cables stretched out in front of your body to get maximum tension from them.
LANDING ON YOUR HEELS
When you are landing on the ground from your jump, make sure you don’t do so on your heels -they are very unstable.
Instead, land on the balls of your feet which offer more stability and are therefore able to absorb the force better.
Don’t let loose suspension cables be what is standing between you and good results.
Check for any looseness in the cables right before the first rep and make any necessary adjustments to maintain the intensity of your workout.
OVERARCHING YOUR LOWER BACK
Keep your spine neutral so that you don’t strain it as you drop into the squat and jump up explosively.
One way to keep your back from overarching is to draw your belly button in towards the spine. This will tighten your core and keep your lower back in place.
The trx jump squat is an intermediate-to-advanced level exercise that can fit well into any strength training routine for your lower body.
For the best results, follow the steps provided in here, avoid the mistakes and stay consistent.
All the best!