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Suspension Trainer Jump Squat
A plyometric squat variation using a suspension trainer to target the quads, glutes, and calves for explosive power and conditioning.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis
Hamstrings
7/10Biceps Femoris
Calves
6/10Gastrocnemius
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing the anchor point holding the handles at chest height with elbows bent, feet shoulder-width apart, and slight tension on the straps.
- Lower your hips back and down into a squat while keeping your chest up.
- Drive explosively through your feet to jump vertically into the air.
- Extend your hips, knees, and ankles fully at the top of the movement.
- Land softly on the balls of your feet and immediately descend into the next repetition.
Coaching Tips
Form Cues
- Land softly
- Drive through floor
- Chest up
- Knees out
- Explode up
Breathing
Inhale as you descend, brace your core, and exhale forcefully as you jump.
Tempo
1-0-X
Range of Motion
Squat until thighs are parallel to the floor; achieve full triple extension of hips, knees, and ankles in the air.
Safety
Safety Notes
- Ensure the floor surface is non-slip
- Check anchor point security before starting
- Stop if you feel joint pain in knees or ankles
Spotting
Not recommended; use safeties or regress to non-plyometric squats if unstable.
Common Mistakes
- Landing with stiff legs
- Pulling excessively with arms
- Letting knees cave in
- Leaning too far back
When to Avoid
- Acute knee injuries
- Ankle instability
- Lower back pain
Flexibility Needed
- Hip flexion for deep squat
- Ankle dorsiflexion
- Shoulder flexion for strap hold
Build Up First
- Mastery of bodyweight squat
- Basic plyometric experience
- TRX squat proficiency
Also known as
TRX Jump Squat, TRX Squat Jump, Suspension Squat Jump, Assisted Jump Squat, Plyometric Suspension Squat
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