How many reps of the TRX assisted single-leg squat should you do per leg when you are new to the exercise?

Work up to 3 sets of 6 to 8 reps per leg, pulling on the straps only as much as you need to finish the set with good depth. Progress by using less hand assistance before you add reps, since the goal is eventually a free pistol squat.

What can I hold onto instead of a TRX for this squat?

A sturdy rail, a doorframe, or a pair of heavy chairs on each side gives the same light hand assistance if you do not have a suspension trainer. The key is a stable anchor at about waist height that lets you offload only a little, not a full-body support.

What does the TRX assisted single-leg squat train, and when is it not the right choice?

It builds single-leg quad and glute strength and balance on the way to a full pistol squat, and it exposes side-to-side differences a two-leg squat hides. It is a poor choice if you have significant knee pain in deep flexion, since the bottom position loads the knee through a long range.

Intermediate

TRX Assisted Single-Leg Squat

Holding the handles lets you build toward a full pistol squat by offloading only as much as you need, so you can train deep single-leg strength long before you can do a free pistol. Working one leg at a time exposes and evens out side-to-side differences and demands real balance and control. It is a strong progression tool for quad and glute strength and single-leg stability.

Equipment: TRX
Body part: Glutes, Quads
Type: Balance, Strength
Browse by muscle: Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Face the anchor and hold a handle in each hand with straps at mid-length.
2
Stand on one leg and extend the other leg out in front of you.
3
Keep light tension on the straps and sit the hips back and down.
4
Lower until the working thigh is at least parallel, keeping the heel down.
5
Drive through the whole foot to stand back up, using the straps only as needed.
6
Keep the knee tracking over the toes and complete all reps before switching legs.

Tips

Pull on the straps only as much as you must; less assistance means more work.
Keep the working heel flat and the knee tracking over the midfoot.
Sit back into the hips rather than letting the knee drift far forward.
Control the descent; do not drop and bounce out of the bottom.

Variations

Common mistakes

The free leg swings side to side for balance instead of staying still out in front, turning a strength move into a balance drill.
Once the thigh reaches parallel, the knee caves inward on the last few reps, when fatigue is highest.
Standing up with a fast, bouncing drive out of the bottom skips the pause where the working leg actually builds strength.
The torso rotates open toward the anchor as fatigue sets in, letting the hip do less of the work than the straps.
Switching legs partway through the set to rest the tired side means neither leg gets the full dose the set calls for.

Frequently asked

How many reps of the TRX assisted single-leg squat should you do per leg when you are new to the exercise?: Work up to 3 sets of 6 to 8 reps per leg, pulling on the straps only as much as you need to finish the set with good depth. Progress by using less hand assistance before you add reps, since the goal is eventually a free pistol squat.
What can I hold onto instead of a TRX for this squat?: A sturdy rail, a doorframe, or a pair of heavy chairs on each side gives the same light hand assistance if you do not have a suspension trainer. The key is a stable anchor at about waist height that lets you offload only a little, not a full-body support.
What does the TRX assisted single-leg squat train, and when is it not the right choice?: It builds single-leg quad and glute strength and balance on the way to a full pistol squat, and it exposes side-to-side differences a two-leg squat hides. It is a poor choice if you have significant knee pain in deep flexion, since the bottom position loads the knee through a long range.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Glutes exercises