This exercise focuses on the squat movement, a fundamental pattern you’ll often use when lifting patients, tools, or equipment in the field. By refining your squat technique with the TRX, you can improve your lifting mechanics, enhance stability, and reduce the risk of injury during high-demand situations. Maintaining proper form throughout is essential, particularly as fatigue sets in, so be sure to stay mindful of your posture and body alignment as you work through the movement. This will help build strength and control, ensuring you’re ready to handle the physical demands of the job with greater efficiency and safety.

First things first: Adjust your TRX straps to mid-length.

Starting Position

  • Stand facing the anchor point, feet shoulder-width apart
  • Grip handles with elbows bent and step back until there is no slack in the strap
  • The spine is in a neutral position with chest up and eyes forward

Downward Movement

  • Hinge at the hips as you sit back with your spine in a neutral position and knees aligned over your feet
  • Continue flexing the hips and knees until the tops of the thighs are parallel to the floor
  • Exhale into the bottom position

Upward Movement

  • Drive knees out slightly to maintain engagement in the hips
  • Control the weight as you extend your hips and knees
  • Maintain a neutral position of the spine with the torso upright
  • Inhale into the starting position

6-Point Self-Check

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:

1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down

2. Torso: Keep the torso rigid and upright, avoid leaning too far forward placing stress on low back

3. Hips: Drive knees out slightly to maintain engagement in the hips

4. Legs: Knees are aligned over feet, thighs parallel to the floor in the bottom position

5. Shoulders: Shoulders are packed back and down as you maintain tension on the straps throughout the movement

6. Arms: Arms remain flexed

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com