How to do a TRX Wide and Narrow Squats leg exercise. With two different stances we can shift our focus and development from the outer quads for leg width. To the hamstrings and glutes for booty gains and a strong leg foundation.
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How to do a TRX Wide and Narrow Squats leg exercise video subtitles export
hey how’s it going TRX traveller adam here this is for the trx push legs pull program the physique trx physique builder and if you haven’t checked out you want to check it out the link for it is right below all right let’s get to it now we’re going to trx wide squat which is the next exercise and it’s superseted with trx narrow squats so the wide squats i want us to put emphasis on the glutes the narrow squats enters on the quads both squats we pull down we pull down okay and on the narrow squats we’ve got there the final drop set so it’s building up to that so a wide squat feet nice and wide um toes pointing out maybe 15 degree off straight think i want to pull myself down with my hamstrings and quads so pull yourself down and stick your bum right back pull yourself down and then my intention is to come up not by squeezing my quads but by squeezing my glutes so i’m pulling down with my hamstrings and glutes and then i’m squeezing my glutes to come back up and at the top i’m thrusting forward so i really want to emphasize that squeeze then i’m going back down for one two and i’m squeezing up so with the trx it looks like this squeezing down for one two and up and down for one two and up remember pull yourself down squeeze the glutes as hard as possible we’re not focusing on the quads at this point that’s going to be the narrow one so pull yourself down for one two squeeze and at the top here i’m oh i’m squeezing the hamstrings squeezing my glutes as hard as possible to then drop back down so be one two and squeeze up now switch the intention now because we’re going straight once you’ve done that and you’ve done your rep range and that set bring your feet close together shoulder width apart toes slightly out and now same principle pull your hamstrings and um pull your hamstrings and glutes right down and i want you to go right down here yeah right down and then squeeze the quads push up down for one and you’ll notice i’m leaning back a bit it’s so as i push up on both the wide and narrow i can push back a bit so it puts more emphasis on my legs and i’m not off balance so squeeze squeeze the hands squeeze the quads and explode up and squeeze the quads sorry i’ll say that again so squeeze the ham squeeze the glutes pull yourself right down and push up for one and down so as i’m coming up there i’m pulling myself down pulling myself down and as i come up i’m thinking right i now want to engage the quads to drive up i don’t just want to push up so as i’m squeezing down i think right quads engage squeeze the quads out of squeezing as hard as i can hard as i physically can at the top here and back down bum out and i’m back up and i’m squeezing the sides again and back down casper breath superset those two and once you’ve done your final set on the narrows on the narrow squats take a breath into the drop set where you give it your all let’s try and at least get to six reps if you can up to up to eight up to ten really give it your all but keep form keep form i don’t want to see any of just this this yeah we’re not just dropping every movement we do we do it by contracting a muscle violently as hard as possible we don’t just move we contract hard and that causes the movement so at the end of that narrow squat straight into it straight into your your drop set and push it hard yeah really go for it [Music] squeeze [Music] [Music] foreign