Step 1: Stand upright facing the TRX anchor, keeping feet shoulder width apart, and holding onto the TRX handles with your arms extended.
Step 2: Bring your feet in closer to the anchor point, so you are now leaning back at around 30-45 degrees.
Step 3: From this leaned back, straight-bodied position, engage your shoulders and proceed to pull the TRX handles up over your head, forming a Y with your body. Lead the movement with your hips and keep your arms straight.
Step 4: Lower yourself back down to the starting position.
Step 5: Repeat the movement several times.
How to progress the exercise
Both the squats and the lunges can be progressed by using a weighted vest for more resistance. The squats can be performed on one foot for more of a challenge, while both movements can incorporate a hop for more of a dynamic challenge. Additionally, adding a more challenging balance component using a BOSU or balance disc greatly ups the intensity.
Proper alignment of knees, hips, and toes are important for knee and hip safety while performing these exercises.