--- title: TRX Lower Body Variation | BridgeAthletic description: A TRX lower body variation brought to you by BridgeAthletic in collaboration with EXOS. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  image: https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(17).png --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/Exercise%20Variation%20Thumbnail%20(17).png) August 15, 2020 By BridgeAthletic # TRX Lower Body Variation | BridgeAthletic Share: - - -   This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a TRX lower body variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus.  **Variation 1: Split Squat - Rear Foot Elevated** **Cue 1:** Hang TRX cables 8" off floor. Feet in Lunge position. Back foot elevated, place into the stirrup. Back flat, Chest up. **Cue 2:** Sink hips. Front knee over front ankle. back knee toward floor. **Cue 3: **Drive through front foot, lifting body. Keep chest up, back flat. Reset and repeat for prescribed reps. **Variation 2: Single Leg Squat - Hands in TRX** **Cue 1:** Stand, lift one leg. Slight bend in grounded leg. Hold TRX handles in front of chest. **Cue 2:** Sink hips, butt back, knee over ankle, thigh parallel to floor. **Cue 3:** Drive through heel. Back flat, chest up. Do not lock knee at top. **Cue 4: **Repeat movement for opposite leg. Repeat for prescribed reps. **Variation 3: Leg Curl (TRX)** **Cue 1:** Hang TRX cables 8" off floor. Lie face up, heels in stirrups, legs extended. **Cue 2:** Bend at knees, heels towards butt. Elevate torso with movement. **Cue 3:** Controlled, return to starting position. Repeat for prescribed reps.     [![New call-to-action](https://no-cache.hubspot.com/cta/default/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/cb3aba6d-41b5-4b4d-ad80-b1508f1d4b48) #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/ChatGPT%20Image%20Jun%2017%2c%202026%2c%2002_58_05%20PM.png)](https://blog.bridgeathletic.com/education-freedom-pt.-1) June 17, 2026 #### [Education = Freedom: Pt. 1](https://blog.bridgeathletic.com/education-freedom-pt.-1) Education isn't a degree or a credential, it's what happens when coaches commit to getting better... [Read More](https://blog.bridgeathletic.com/education-freedom-pt.-1) [![](https://blog.bridgeathletic.com/hubfs/unracked_year_in_review_banner_v5.png)](https://blog.bridgeathletic.com/unracked-year-in-review) May 22, 2026 #### [UNRACKED - Year in Review](https://blog.bridgeathletic.com/unracked-year-in-review) Across the first year of the UNRACKED conversation series, top coaches from the NFL, Special... 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