Back foot in the strap, balance and burn.
Keep your torso upright and front shin vertical, don't let the strap pull you backward.
With the rear foot floating in the cradle, the front leg takes on nearly all the work, the quad grinding through every rep while the glutes stabilise a pelvis that the swinging strap keeps trying to unsettle. It is one leg at a time by design, the suspended-foot version of the rear-foot-elevated split squat with instability turned up and a bench turned unnecessary. It earns its place as one of the most effective single-leg strength moves in any setting, brutal at plain bodyweight and honest about which leg is behind.
Same pattern, different rear-foot platform. A strap swings where a bench stays put, so the TRX version adds a stability challenge and tends to feel harder at the same load.
Uneven pressure or a rushed tempo sets the cradle swinging. Lower straight down as the steps describe, keep your torso upright, and drive through the front heel rather than pushing off the strap.
Front thigh first, glute of the front leg second. Rear-leg cramping or a pull in the rear hip usually means you have hopped too far forward or are leaning back into the strap.
