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Suspension Trainer Squat to Y Fly
A compound suspension exercise combining a squat with an overhead Y-raise to target the quads, glutes, and rear delts for integrated strength and stability.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
8/10Rear Delts
Glutes
7/10Glute Max
Traps
7/10Upper Traps, Lower Traps
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the suspension trainer to mid-length. Stand facing the anchor point holding handles with tension on the straps, feet shoulder-width apart and arms extended forward.
- Initiate the squat by sitting hips back and down while keeping arms straight in front.
- Descend until thighs are parallel to the floor, maintaining tension on the straps.
- Drive through heels to return to standing while simultaneously raising arms overhead into a Y shape.
- Keep elbows straight and squeeze shoulder blades together at the top of the movement.
- Lower arms back to shoulder height with control as you prepare for the next rep.
Coaching Tips
Form Cues
- Keep straps taut
- Chest up
- Drive through heels
- Squeeze glutes at top
- Thumbs up during fly
Breathing
Inhale as you squat down, exhale as you stand up and raise arms overhead.
Tempo
3-1-1
Range of Motion
Squat to parallel depth; raise arms until they align with the torso in a Y shape.
Safety
Safety Notes
- Ensure anchor point is secure
- Maintain neutral spine throughout
- Stop if you feel shoulder impingement
Spotting
Not recommended; self-spotted via foot placement adjustments.
Common Mistakes
- Slack in the straps
- Rounding the back
- Bending elbows during fly
- Using momentum to lift arms
- Hyperextending lumbar spine
When to Avoid
- Acute shoulder impingement
- Knee joint instability
- Lower back strain
- Poor balance or dizziness
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion to 160 degrees
- Hip flexion without compensation
Build Up First
- Basic squat technique
- Familiarity with TRX handling
- Core bracing proficiency
Also known as
TRX Squat to Y Fly, Suspension Squat Y Raise, Squat to Y Fly, Suspension Y Fly Squat
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