TRX Split Squat

The TRX Bulgarian Split Squat is similar to a backward lunging movement, with one foot in the TRX 'stirrups'. It can be performed as a simulating running movement, using the arms to counterbalance the legs, or it can be used without the arms. Great exercise for working each leg independently of each other, hip stability, and getting a dynamic stretch in the hip flexors, which tend to get tightened from prolonged sitting.

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Hamstrings

  • Lower Back

  • Calves

Step 1: Standing on one leg, facing away from the TRX anchor, place other foot in both the TRX stirrups (combined); toes and hips are facing forward.

Step 2: Begin the movement by bending the supporting leg as you lunge back, bring the TRX supported knee back and towards the floor, until you feel a stretch in the hip flexors. Hands can rest on hips for support, or they can mimic a running motion with the split squat.

Step 3: Push back up with the supporting leg, and drive the TRX knee forward past the supporting leg.

Step 4: Repeat the movement several times before changing legs and repeating.

Watch the TRX Split Squat