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Suspension Trainer Rocket Launcher
A plyometric suspension trainer exercise targeting the quads and glutes to build explosive lower body power; commonly scaled by adjusting squat depth and jump intensity.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Obliques
4/10External Obliques
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Longer for power focus
How to Perform
Stand facing the anchor point holding handles at rib height, leaning back slightly with feet shoulder-width apart and tension on the straps.
- Lower hips down and back into a squat while extending arms forward.
- Keep chest up and maintain tension on the straps throughout the descent.
- Drive explosively through the floor to jump as high as possible.
- Pull handles back toward ribs while in mid-air to assist the height.
- Land softly with bent knees and immediately transition into the next squat.
Coaching Tips
Form Cues
- Explode up
- Land soft
- Chest up
- Use arms for height
- Knees out
Breathing
Inhale as you lower into the squat, and exhale forcefully as you jump up.
Tempo
2-0-1
Range of Motion
Squat until thighs are at least parallel to the floor, then achieve full hip and knee extension in the air.
Safety
Safety Notes
- Ensure anchor point is secure
- Maintain a soft landing to protect joints
- Stop if form degrades due to fatigue
Spotting
Not recommended; ensure clear space around the user.
Common Mistakes
- Landing with stiff legs
- Rounding the back
- Pulling too much with arms
- Letting knees cave in
- Slack in the straps
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for squat depth
Build Up First
- Master basic bodyweight squat
- Familiarity with TRX tension
Also known as
TRX Rocket Launcher, Suspension Jump Squat, TRX Jump Squat, Assisted Jump Squat, Suspension Squat Jump
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