Main Muscles worked
- Outer Thighs
Secondary muscles worked
- Hip flexors
- Middle back
How to do the Exercise
Step 1: Secure the TRX cables to a high point and firmly grip the handles with both hands.
Step 2: Take 3-4 steps backwards. With both palms facing down, hold the handles firmly.
Step 3: Point the right leg forward while you stand on your left foot. Lean your body back at an angle.
Step 4: Squat down as far down as you can go on your left leg.
Step 5: Go back to the standing position wherein the right leg is still raised. As your body reaches the top of standing up, pull the body towards the handles.
Step 6: Both handles need to be at shoulder length as you pull in.
Step 7: To complete one repetition, lean your body back so that both arms are extended again.
- This exercise works best by doing all the steps with one fluid motion.
- You can pinch the shoulder blades together when you pull yourself in on the row.
As an alternative and a calisthenics exercise, the TRX Pistol Squat to Row or TRX Single-leg Squat To Row primarily aims to improve the quad and outer thigh muscles. Secondly, the muscles in the biceps, calves, glutes, groin, hamstrings, hip flexors, middle back, and shoulders are also improved in this exercise.
Other TRX variation exercises similar to TRX Single-leg Squat To Row that can be executed with the use of the TRX Suspension are TRX Low Row, TRX Single-Leg Squat Curl, and TRX Single-Arm/Leg Squat Row.