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Suspension Trainer Squat and Row
A compound suspension exercise combining a squat and horizontal row to target the legs and back for full-body integration and conditioning.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Lats
Secondary Muscles
Biceps, Abs, Obliques, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Traps
7/10Upper Traps, Mid Traps
Shoulders
6/10Rear Delts
Biceps
5/10Abs
5/10Rectus Abdominis
Obliques
4/10Hamstrings
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Hold the suspension handles with a neutral grip, arms fully extended, and lean back into a plank position with feet shoulder-width apart facing the anchor point.
- Lower into a squat by bending knees and hips while keeping arms straight and tension on the straps.
- Drive through your heels to stand back up.
- Immediately pull your chest toward the handles by driving elbows back.
- Squeeze your shoulder blades together at the top of the row.
- Extend arms forward to return to the starting lean-back position in a controlled manner.
Coaching Tips
Form Cues
- Keep straps tight
- Drive through heels
- Elbows tight to ribs
- Plank at top
- Fluid motion
Breathing
Inhale as you squat down, exhale as you drive up and perform the row.
Tempo
2-0-1
Range of Motion
Squat until thighs are parallel to the floor; row until hands reach the ribcage.
Safety
Safety Notes
- Ensure anchor point is secure
- Maintain non-slip footing
- Keep core engaged to protect lower back
Spotting
Not recommended; adjust foot position closer to anchor to increase difficulty or further away to decrease it.
Common Mistakes
- Slack in straps
- Rounding the back
- Using arms to pull out of squat
- Hips sagging during row
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Knee injuries
Flexibility Needed
- Adequate hip and knee flexion
- Shoulder extension and retraction mobility
Build Up First
- Basic squat form
- Basic rowing technique
- Core stability competency
Also known as
TRX Squat Row, Suspension Squat Row, Squat to Row, TRX Squat to Row
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