TRX Exercises: A Full Body Workout
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 up and also increase your strength. 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.
Most people don’t realize, but 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.
Once you checkout these 38 different TRX exercises make sure that you checkout our list of the best men’s supplements and best women’s supplements so that you are also taking care of your body on the inside as well.
38 TRX Exercises You Need to Try:
You may have already done a traditional plank with your feet or knees on the ground, but with the TRX plank you are going to place your feet in the straps and then raise up into plank position. The straps are going to force you to stabilize your movements and will really help to develop your whole core. With this exercise make sure you keep your back straight and monitor your breathing.
TRX Single Leg Plank
Taking the TRX plank a little bit further, 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. This is going to really force your core to work because it must hold up the entire weight of the leg that is not in the strap. Remember to work both sides for the same amount of time and focus on good form.
TRX Body Saw
An advanced version of the TRX plank, the body saw exercise is going to have you place both feet in the straps similar to the plank, but this time you are going to rock forwards and backwards in a saw like motion. This saw motion is going to allow you to really isolate your upper and lower abs and really 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 really 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. This is going to be great for both your abs and obliques, and will really help you to define your whole core.
TRX Mountain Climber
The mountain climber exercise is another exercise on this list that can also be done without the TRX straps. With the TRX straps though it is a complete game changer. Putting a foot in each strap and then coming up to push up position, you are going to alternate bringing your knees forward and backwards keeping a nice smooth pace. During this exercise really lock in on keeping your back straight and controlling your breathing.
TRX Pike Press
The pike press is going to give you another great option to tone and strengthen your abdominal muscles. Your feet are going to be placed in the straps and from the push up position you will be able to smoothly bring both feet in towards your hands causing your butt to pike up in the air. A big key to this exercise is really focusing on controlling the speed of your movements, you want nice smooth motions.
TRX Side Plank with Hip Drop
This exercise is going to be great for your obliques. You will really be able to isolate your oblique muscles to help strengthen them and get rid of those ever persistent love handles. You can do this exercise 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 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 great 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 really help to tighten up and firm your overall core. This is a little bit more of a difficult exercise to do, so really make sure that you are locking in on 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 to help 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 really 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 and don’t let it 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, but with a slightly different feel. Doing this exercise from your knees will help to create a slightly different angle. Also it allow you to only put a portion of your weight into play since you are doing the exercise from your knees instead of your feet.
TRX Sit Up
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 ground breaking new exercise, but by placing your heels in the straps you definitely add a new level of difficulty. You are really 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 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 really 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 really 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 bodyweight 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 really be able to feel your lower back, obliques, and abdominal muscles stretch. A great exercise to do before or after some of the different ab TRX exercise on this list. You will be able to get lose before and make sure you are stretched out and relaxed after.
TRX Lower Deltoid Pull
This TRX exercise is going to really help you develop toned and strong shoulder muscles. It is a really good exercise because it is able to isolate the deltoid muscle, and 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
Very similar to the above deltoid pull exercise, the deltoid fly is going to allow you to come at the shoulder muscles with a slightly different angle as you slightly spread your arms on the pull back motion. 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 must keep your core tight the entire time. One arm exercises are also great because they help to eliminate imbalances that might come with doing everything two arms and having one of your arms compensate for the other. As with most of the TRX exercises, you can adjust the difficulty of this exercise by the angle of your body when doing the pull.
TRX Mid Row
Great for toning and improving the strength in your upper back, the mid row is really going to isolate these different muscles. Along with the shoulders and upper back, you will also be training your bicep muscles as well. A few keys to this exercise are; control your movements (nice and smooth), keep a steady breathing pattern, and find a body angle that is going to challenge you but also allow you to practice great form.
TRX Single Arm Mid Row
Another great upper back workout, the single arm mid row is going to have you move forward and backwards on the same plane without any rotations. Doing the exercise with a single arm is going to allow you to really isolate your upper back and shoulder muscles, and also help to prevent muscles imbalances. When doing two arm exercises, sometimes the stronger arm naturally over compensates for the weaker. With single arm exercises you eliminate that.
TRX Chest Fly Offset Stance
Sticking with the upper body but switching over to 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), and then smoothly lower yourself forward spreading your arms out as you do. You will bring yourself back up by bringing your hands back together. For a great chest exercise try the TRX chest fly.
TRX Chest Press Inside Grip
A more traditional chest push press motion, 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 just 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 really allow you to tone and create a long lean tricep muscle that is going to have you wanting to wear more tank tops and sleeveless shirts.
TRX Tricep Kickback
You may have done tricep kickbacks with dumbbells before, and they work well, but with TRX bands you are really going to be able to isolate the tricep muscle and allow for improved strength and a nice long lean looking muscle. The other great thing about the TRX straps is that as you begin to get tired and fail at reps, you can adjust your angle to make it easier. This allows for a better burnout of your 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 find the perfect level of difficulty for developing your biceps. As you progress through the sets and reps and start to get fatigued, you will also be able to adjust the difficulty which 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 which will allow 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 really easy to isolate one leg at a time. This is great for balance, muscle stabalization, and making sure that your dominant leg isn’t overcompensating like it can do sometimes when doing two legged exercises. When doing this exercise really focus on proper form and 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 really 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 the heavy weights up over your head. This leg and back exercise is going to allow you to really 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 all on its own can be challenging even for the advanced fitness enthusiast. By adding the TRX straps you are able to decided how much assistance you need when lowering yourself down and coming back up. Whether you are looking to get in a high number of reps or are needing help to get just a couple of pistol squats as you work your way up, the TRX straps are going to allow you the freedom that you need to progress at your pace.
TRX Cross Lunge
Working the leg muscles from a different angle can be a game changer and really help with toning and overall strength. 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
Basically an assisted side lunge, the TRX straps are going to allow you to be able to practice proper form while you get down into a great side lunge position. Whether you struggle with mobility or are just just looking to mix it up on leg day, the TRX side lunge is going to allow you to keep your workout fun and challenging. The TRX straps will allow you to be able to determine how much assistance your legs need as you lunge out from side to side.
TRX Lunge with Hop
Great for athletes and non-athletes alike, the lunge with hop TRX exercise 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. Really lock in on great form when doing this exercise and make sure that you are landing softly in a lunge position as you come down for your next repetition.
TRX Hip Press
Very similar to a glute raise, the hip press is going to allow you to really isolate your glutes, hamstrings, and hips with the TRX straps. You will be able to keep your heels elevated the whole time, but also have some fluidity in the movement as the straps are 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 for a certain number of reps, hold at the top for a set amount of time, or do a combination of both and hold for 5 seconds at the top on each repetition.
TRX Exercises Conclusion
As you can see from the list above, 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 different 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 with our list of the best protein powders and best bodybuilding supplements.
If you have any questions or feedback on any of the exercises, let us know in the comments below.