Do you need a dynamic and versatile workout that will build strength, flexibility, and endurance, all while challenging your core stability and balance? Look no further than TRX exercises! When done with proper form and technique, TRX workouts and TRX exercises will deliver a full-body workout that targets multiple muscle groups and improves overall fitness. However, for beginners, figuring out the right way to execute TRX moves can be quite hard. That's why we have put together a comprehensive guide to the best TRX exercises, complete with step-by-step instructions to help you get the most out of your suspension trainer and achieve your fitness goals.
These TRX exercises are possible
TRX bands or TRX suspension trainers offer a versatile range of exercise options that cater to all levels of fitness. Body weight exercises can be made easier or harder by combining them with TRX workout, making them highly adaptable to individual needs. With the suspension trainer's inherent instability, you can perform functional exercises that target the entire muscle chain or isolation exercises that focus on specific muscle groups. Additionally, TRX workouts are perfect for core strengthening exercises. However, caution should be taken when performing jumps with one foot threaded into the TRX, as any misjudgment during the movement could lead to a fall.
In this guide we will take a Step-by-Step look at the best TRX exercises, TRX workouts and TRX moves that you can perform with TRX straps.
Correct Exercise Execution Is Crucial
Regardless of exercise and equipment: the execution must be right for the training to fulfill its purpose. The TRX is a very good tool to train several important athletic skills.
But there is one ability that stands out in particular: The stabilization of the entire body in space while hanging from the sling. If you row in the TRX, push yourself up out of the arms or hold yourself on one leg, you will notice this very quickly. Only if you make your body stable in the right areas (especially in the core), can you work out cleanly over the full range of motion. Therefore the highest quality criterion is body tension.
TRX exercises: Body tension is the key
Our next standard also helps here: If you want to keep the body core under tension, you should not move too uncontrolled. A correct, controlled speed of movement, especially when giving way, is essential. When moving against gravity (e.g. upwards when pushing up or rowing) you can work a little faster. Rule of thumb: "Quickly up, controlled down."
The last quality to be considered is especially important for one-legged TRX exercises: Movement is best when the balance is still present. Those who are still heavily swaying should first regain their balance before the next repetition of a TRX exercise is performed.
The 11 Best TRX Exercises for Your Next TRX Workout
With the right exercises and appropriate training standards, nothing stands in the way of training with the TRX!
The best TRX exercises are:
- TRX Pushup
- TRX Row
- TRX Squat
- TRX Pullup
- TRX Pistol
- TRX RFSS
- TRX Hamstring Curl
- TRX Knee Tuck
- TRX L-Sit
- TRX Biceps Curl
- TRX Triceps Extension
In the following we explain which exercises can be used for training and how.
Starting position
We start in a straight position with the legs about shoulder width and the tips of the feet pointing slightly outwards. The shoulder blades are contracted and the belly is on tension.
Depth Position
To get into the low position we push our knees outwards forward and at the same time our hips backwards. We keep our balance by leading our arms forward. It is important that the back remains straight. We hold our chest high and look forward. From here we push ourselves up again by a powerful hip and leg extension.
Starting position
We hang in the TRX with stretched arms and bent legs. Our feet are on the ground and our hips are set. We pay attention to abdominal tension and initiate the movement to the high position by pulling the shoulders away from the ears before we start bending the arms.
Interim position
After we have pulled our shoulders away from the ears, we begin to bend the arms powerfully. We can also help ourselves out of our legs - but only as much as it's necessary. The arms and back should still do most of the work! Afterwards we lower ourselves as slowly as possible back down to the starting position.
Starting position
We stand in the TRX with bent arms in a one-legged stand. One leg goes forward with the toes raised and we stand stable on the other foot. In doing so, we grip the ground with our toes for stability. By moving the seat backwards we initiate the 'transition to the low position'. We maintain abdominal tension and a straight back, i.e. we bend from the hip.
Interim position
When lowering down we support ourselves with our arms in the TRX until we sit on our heel. The other leg is stretched straight forward and held in the air. After a short break, we push ourselves out of the bent leg and back up again with the support of our arms. The arms only help as much as necessary, the majority of the work is done by the leg. Of course we train this on both sides!
Starting position
We stand one-legged there, our back foot is threaded in the TRX. First we lift our knee upwards into the hip flexion. In the next step the hip goes back into extension and we bend our standing leg.
Depth Position
In the low position we have stretched our back hip and the back knee taps the ground briefly without resting there. The front hip and the front knee are bent. From here we push ourselves powerfully upwards from the supporting leg and return to the starting position. Of course we train both legs in this way.
Starting position
We take a stretched body position with the feet in the TRX loops. Our legs as well as our hips are completely stretched and our stomach is on tension. From here we bend our legs by pulling our heels towards the buttocks. At the same time, our body lifts itself off the ground by stretching our hips.
Interim position
In the upper position our heels are pulled towards the buttocks and our body is only with the shoulder blades on the ground while our arms stabilize us. From here we move slowly and controlled back to the starting position - burning leg curls guaranteed!
Starting position
As starting position we are in a high plan position with our feet threaded into the TRX. We pay attention to a solid stomach tension and contracted shoulder blades. Our arms remain continuously stretched during the exercise. We initiate the knee tuck by pulling the knees towards the chest until our weight is in our hands.
Interim position
The intermediate position seems almost like the crow's position from yoga, but there is no relaxation here. The abdominal muscles and hip flexors work at full speed, while our shoulder and arm position stabilizes us. From here we slowly move back to the starting position under control.
Starting position
In this case we do not move the whole arm behind us, but bend our elbows with the palms of our hands pointing towards us. This causes our arm flexors to pull our body weight forward towards the TRX.
Interim position
In the bent position of the arms we spend a short break. Then we return to an almost stretched out arm position at a slow and controlled pace. It is important not to lose the tension in the muscle.
Starting position
We stand with high or chest high elbows and bended arms leaning into the TRX. We pay attention to a solid abdominal tension and slight tension also in the triceps and shoulder. From here we move our arms into a stretch in front of our face.
End position
The end position in both variants corresponds to a stretched arm at head height. Here we do not spend too much time, but return relatively directly at a slow pace to the bent arm position. A slow return provides a light stretch and good tension in all parts of the triceps.
Summary
The suspension system is a true all-rounder. It offers a balanced body weight training for all performance levels. From pensioners to Navy Seals. In combination with HIT or HIIT, the training can also be used for strength and endurance. Thanks to the compactness of the device, you can even do this at home. And with that, one of the biggest hurdles before the training falls.
FAQ: TRX Workout & TRX Exercises
Lastly, we will answer some of the most asked questions about TRX exercises.
HIIT: High Intensity Interval TrainingHIIT Exercises: These Are the Best for Home