Whether you are a gym expert looking to mix up your workouts or just a beginner wondering what the yellow straps at the gym are all about, TRX exercises are a great way to tone strengthen your muscles. If you know the right exercises, you can get a whole body workout with the TRX straps. So instead of our typical cap of 25 like most of our lists, we decided to give you our 38 favorite TRX exercises.
Also, these make a great home training tool as well, so it has never been easier to get a great home workout than with the TRX straps.
The TRX plank it is going to look very similar to a traditional plank. Instead of placing your feet on the ground though, you are going to place your feet in the straps. The straps are going to force you to stabilize your movements and will help to develop your whole core. With this exercise make sure you keep your back straight and control your breathing.
TRX Single Leg Plank
This exercise is going to take the TRX plank a little bit further and make it more difficult. The single leg TRX plank is going to have you place one foot in the strap and then hold the other one off of the ground without a strap. Doing this is going to force your core to work extra hard because it must hold up the entire weight of the leg that is not in the strap as well. When doing this exercise remember to work both sides for the same amount of time and focus on good form.
TRX Body Saw
The body saw exercise is another advanced version of the TRX plank. You will start by placing both feet in the straps similar to the plank. This time though instead of staying stationary, you will rock back and forth in a saw-like motion. This saw motion is going to allow you to isolate your upper and lower abs and force your core to work.
TRX Ab Crunch
Crunches will never be the same after doing them with the TRX straps. The added isolation of having to do them with your feet in the straps will challenge your core and allow you to isolate your six pack for a great crunch. Remember to monitor your breathing and don’t allow your back to sag as you come down into plank position.
TRX Oblique Crunch
Similar to the above ab crunch, this time instead of bringing both knees straight forward, you are going to twist and bring them to either your right or left side, alternating each time. Executing this motion is going to be great for both your abs and obliques. It will allow you to be able to tone and strengthen your whole core area.
TRX Mountain Climber
The mountain climber exercise is another exercise on this list that can be done without the TRX straps. With the TRX straps though it is a complete game changer. You will start by putting a foot in each strap and then raising up into the push-up position. From here you are going to alternate bringing your knees forward and backward towards your chest. The goal is to keep a nice smooth pace the whole time. Also, lock in on keeping your back straight and controlling your breathing as you go.
TRX Pike Press
The pike press is going to give you another great option to tone and strengthen your abdominal muscles. Your starting position is going to be feet in the straps and in a push-up position. To execute the exercise, you will bring both feet in towards your hands causing your butt to pike up in the air and then lower them back down. A big key to this exercise is focusing on controlling the speed of your movements. You want to have a nice smooth motion every time.
TRX Side Plank with Hip Drop
This exercise is going to be great for your obliques. You will be able to strengthen, tone, and work on getting rid of those ever-persistent love handles. This exercise can be done with a couple of different variations. You can go down and up at a consistent pace looking to get a high number of reps. Or, you can go up, hold for a count of 5 seconds, and then go back down. Both are great, so mix it up when you do this exercise.
TRX Side Plank with Reach
Another excellent oblique exercise, the reach through on this side plank is also going to help work on your abs as well. You will get that side crunch movement that will help to tighten up and firm your overall core. This is a little bit more of an advanced exercise though. So make sure that you are locking in on the correct form when doing it.
TRX Oblique Leg Raise
For this oblique exercise, you are going to be laying on your back and holding the TRX straps with your hands. This will help to stabilize you as you rotate your legs from side to side. As you do this exercise, really focus on having a nice controlled motion and movement with your legs. Think smooth instead of jerky motions.
TRX Supine Runner
Using the TRX handles to help stabilize yourself, you are going to lay flat on your back with your feet off the ground about 6-8 inches. One leg is going to straight out while the other is going to be bent towards your chest at a 90-degree angle. At the same time, you are going to alternate leg positions. Keep this pattern going back and forth and really focus on keeping your core tight as you do.
TRX Standing Rollout
The standing rollout is going to allow you to isolate your ab muscles as you extend out your hands over your head. The more of an angle you do the exercise at the more you will challenge your core muscles. A big key for this exercise is making sure that you keep your back straight. Don’t allow your back sag as you go forward and come back.
TRX Kneeling Rollout
A variation of the above standing rollout, the kneeling rollout is going to work the same muscles. Doing this exercise from your knees though will help to create a slightly different angle. Also, using your knees allows you to only put a portion of your weight into play. This will give you more control as you do the rollout motion.
Want to make sit-ups more of a challenge? Add TRX cables, and you will be working your core muscles better than ever. This is not a groundbreaking new exercise, but by placing your heels in the straps, you add a new level of difficulty. You are going to be able to isolate your abdominal muscles as you sit up and lower yourself back down.
TRX Supine Plank with Pull-Through
Basically a reverse plank, this exercise is going to be great for strengthening your lower back and shoulders, among other secondary muscles. You can do this with a pause at the top (usually 5 seconds or so) or look to get as many reps as you can by smoothly going back and forth between the reverse plank and pull through.
TRX Hip Hinge Stretch
If you have lower back issues or tight hips, you are welcome for this hip stretch. The TRX cables are going to allow you to be able to stretch your lower back and open up your hips. Just place your hands on the handles, find a good angle, and then lean forward allowing your back to elongate between the lowering of your hips and your hands on the TRX handles.
TRX Lower Back Stretch
This lower back stretch is going to allow you to get your lower back nice and loose. You can hold a stretch position rotating to either side or allow yourself to slowly rock back and forth. All you have to do is pick a good angle and then allow your body weight to do the rest as you hold onto the handles.
TRX Torso Rotation Stretch
With this stretch, you are going to be able to stretch your whole midsection. As you rotate, you will be able to feel your lower back, obliques, and abdominal muscles elongate. This is a great exercise to do before or after some of the different ab exercises on this list. You will be able to get loose before, and also make sure that you are stretched out and relaxed after.
TRX Lower Deltoid Pull
This TRX exercise is going to help you develop toned and strong shoulder muscles. It will isolate the deltoid muscle and allow you to really develop your shoulder muscles. Depending on the angle of your body, you can increase or decrease the difficulty of the exercise. When you do this exercise, really lock in on good form and a smooth motion as you pull yourself up and lower yourself down.
TRX Lower Deltoid Fly
This exercise is very similar to the above deltoid pull exercise. The deltoid fly though will allow you to come at the shoulder muscles with a slightly different angle. This exercise is also going to allow you to isolate your traps as well. So really make sure that you are pinching your shoulder blades together as you pull your arms down and back.
TRX Split Deltoid Fly
Another version of the deltoid fly, this exercise is going to have you split the straps as you pull yourself up. One arm will go straight up over your head, and the other will go straight down by your waist. You will alternate hands each time and stand with a slightly staggered stance as you do the exercise. The way you lower yourself back down can be just as beneficial as how you pull yourself up. So make sure that you lower yourself down under control.
TRX Power Pull
Along with strengthening your upper back, the power pull is also a good core workout, as you will need to keep your core tight the entire time. One arm exercises are also great because they help to eliminate imbalances. Doing everything with two arms, you may have one of your arms compensating for the other. To make this exercise easier or more difficult, simply adjust the angle of your body. The straighter up you are standing, the easier it will be.
TRX Mid Row
The mid row is going to be great for toning and improving the strength in your upper back. Along with the shoulders and upper back, you will also be training your bicep muscles as well. When doing this exercise really focus on controlling your movements and your breathing. Also, find a body angle that is going to challenge you but will also allow you to practice great form.
TRX Single Arm Mid Row
The single arm mid row is another great upper back workout. It will have you move forward and backward on the same plane without any rotations. Using only one are at a time is going to allow you to really isolate your upper back and shoulder muscles. Also, it will help with preventing muscle imbalances. When doing two arm exercises, the stronger arm sometimes overcompensates. With single arm exercises though, you help to eliminate that.
TRX Chest Fly Offset Stance
Sticking with the upper body but switching over to the chest, this TRX exercise is going to be great for isolating your pectoral muscles. With a staggered stance, you are going to grab the handles so that your chest is facing away from the straps. From here you will determine the body angle that you want (level of difficulty). After that, you are going to smoothly lower yourself forward spreading your arms out as you do. You will bring yourself back up by bringing your hands back together. For an excellent chest exercise, try the TRX chest fly.
TRX Chest Press Inside Grip
This exercise is going help to develop the pectorals, deltoids, and triceps. You can also consider it a core workout as well if your angle is sharp enough. To do this exercise, place your hands in the handles, position your chest away from the straps, and then imitate a leaning push up. The sharper the angle, the more difficult it will be.
TRX Tricep Press
You can’t forget about arms when you go to the gym, and we didn’t forget arms when we put this list together either. This TRX exercise is going to focus solely on the tricep muscle. It will allow you to tone and create a long, lean tricep muscle. Be warned though; this exercise is going to have you wanting to wear more tank tops and sleeveless shirts.
TRX Tricep Kickback
This exercise is going to allow to develop a nice long, lean looking tricep muscle. The TRX straps are going to allow you to really be able to isolate your triceps. Also, you will be able to better work till failure. As you experience muscle fatigue, simply adjust the angle of your body. This allows for a better burnout of your tricep muscles.
TRX Bicep Curl
“Suns out guns out” is going to be your new favorite saying after this TRX bicep curl exercise. Because of being able to increase or decrease the angle of the exercise, you will be able to find the perfect level of difficulty. As you progress through the sets and reps and start to get fatigued, you will also be able to adjust your body angle. This will allow you to always keep yourself challenged.
TRX Single Leg Squat Jump
Developing explosiveness and balance has never been easier than with this TRX exercise. The foot in the TRX handle is going to allow you to have some fluidity in your movements. This will enable you to be able to jump and be explosive without using your other leg. A couple of keys to this exercise are making sure that your front knee does not extend out past your toes when you squat down and then making sure that you are landing nice and balanced as you come down from the jump.
TRX Forward Lunge
The TRX straps make it easy to isolate one leg at a time. This is great for balance, muscle stabilization, and making sure that your dominant leg isn’t overcompensating as it can sometimes do when doing two-legged exercises. When doing this exercise, really focus on proper form. Don’t allow your front knee to go out past your toes or allow it to shift from side to side as you drop down into your lunge squat.
TRX Overhead Squat
Doing an overhead squat with a barbell can be tough on your back and shoulders, especially if you don’t have great form. With the TRX straps, you can get this same motion without a heavy weight up over your head. This leg and back exercise is going to allow you to push and challenge yourself with the overhead squat exercise, and you can do it with a peace of mind.
TRX Pistol Squat
A pistol squat on its own can be challenging even for the advanced fitness enthusiast. By adding the TRX straps though, you can decide how much assistance you need when lowering yourself down and coming back up. This is great for both beginners and experts. Beginners will be able to give themselves support when mastering the pistol squat, while experts will be able to knock out a high number of repetitions and use assistance as needed.
TRX Cross Lunge
Working the leg muscles from a different angle can be a game changer. This cross lunge exercise is going to do just that as you bring one of your feet back and behind your other foot. The movement is going to work leg muscles you never knew you had before. And, with the TRX straps, you can choose how much or how little help you want as you go down and up.
TRX Side Lunge
The TRX exercise is basically an assisted side lunge. The TRX straps are going to allow you to be able to practice proper form while you do the exercise. Even if you already have great form though this can be a great exercise. The TRX straps can be used to increase the number of repetitions you can do. So if you are looking to do a high rep workout that is faster paced, give this exercise a try.
TRX Lunge with Hop
This exercise is great for athletes and non-athletes alike. It is going to allow you to develop your overall legs while also improving your fast twitch muscles and explosiveness. The TRX straps are going to work as an assistance tool and will help you to get higher off of the ground on your hop. When doing this exercise, really lock in on great form and landing each time softly. This will help to increase the benefits of the exercise and also protect your knees.
TRX Hip Press
Very similar to a shoulder bridge bodyweight exercise, this hip press exercise is going to allow you to really isolate your glutes, hamstrings, and hips using the TRX straps. You will be able to keep your heels elevated the whole time, but also have some fluidity in the movement. The straps are going to be able to raise up even further as you press your hips up as high as you can. For this exercise, you can either go up and down with a nice fluid motion or hold at the top for a set amount of time.
TRX Exercises Conclusion
As you can see from this list, there are a large number of different exercises that you can do with the TRX straps. Add in all of the different variations for the various exercises, and you have a complete gym all in two yellow straps.
Looking for some TRX straps for the house? You can purchase some here and start improving your fitness in no time flat! Also, make sure you are getting the nutrition that you need to build up your muscles. Visit our list of the best protein powders and best bodybuilding supplements for everything you need.
If you have any questions or feedback on any of the exercises, let us know in the comments below.