Legs · TRX
Suspender Squat Jump
How to do the suspender squat jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold the TRX handles with arms extended and stand facing the anchor, feet shoulder-width apart. Sit back into a squat until your thighs reach parallel, using the straps for light balance, then explode upward into a jump. Land softly back into the squat and immediately reset for the next rep.
- 1Quads and glutes loading as you sit back into the squat
- 2An explosive drive through the feet to launch into the jump
- 3Soft, controlled landings that absorb back into the squat
Common mistakes
- Don't pull yourself up with the straps; use them only for balance
- Don't let your knees collapse inward on the landing or the drive
- Don't land stiff; bend the knees and hips to absorb the impact
Muscles worked
The suspender squat jump mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the suspender squat jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.