lower body and core. There are many advanced variations of this exercise that
will challenge even the most advanced fitness enthusiast. This exercise allows you to hold onto the TRX straps and sit back into the squat to take pressure off the knees and place the bulk of the weight (no pun intended) on the larger joint, the hip. It will also more effectively target the gluteal muscle. Thecloser you place your feet under the anchoring point of the TRX strap, the more resistance you will provide and thus make the exercise more challenging. Simply take a step back from the anchoring point of the straps and you will increase your leverage and make the reps easier to perform. You can adjust the workload at anytime during the exercise by adjusting where you place your feet.
Muscles Worked
Gluteus maximus, quadriceps, hamstrings, abductor/adductors, calves, and core
Execution of Movement
After securing the TRX straps to a stable anchoring point, grasp the two handles facing toward the anchoring point. Simply sit back bending at the knees like you are sitting into a chair. By holding the TRX straps, you will be able to sit back more effectively without falling backward. Without pulling with your arms, return back to the standing position using the muscles of the legs and glutes. At the top of the movement push your hips forward and contract (squeeze) the gluteal muscles for a more effective butt blasting workout. It is important to execute the squatting motion slowly to allow the muscles to contract thus getting a more effective workout and better results. The deeper into the squat you descend, the more of the gluteal muscles you will engage and thus strengthen and tone.
Bonus Round
To make this basic exercise more challenging, try performing the squat on a Bosu ball. My TRX class used this exercise thispast week and commented on it's effectiveness. If you would like to target more of the inner thigh and butt simply place your feet wide apart and angle your toes outward like a "plie" squat. By placing your feet close together you will focus more on the outer thigh and butt. To get the best of both exercises, place your feet hip width apart. You can increase the intensity by jumping up at the top of the squat for a cardiovascular challenge as well. You may take this exercise a step further and do single leg squats by raising one foot off the ground while squatting for a grueling variation.
If you have hip or knee issues, I have found this exercise to allow for clients to be able to do squats who otherwise would have had difficulties due to the added support of the TRX strap. This exercise as previously mentioned, allows you to lean back into the squat removing much of the stress from the knees and placing it onto the hips. Ideally a full range of motion is to be used however, modify the range of motion to suit your physical limitations and fitness level. And, as always consult your physician and CERTIFIED Personal Trainer for proper instruction and modifications to most effectively reach your fitness goals. Feel Free to contact me to demonstrate this and other TRX exercises to help add variety to your workout!