8 AMAZING Suspension Trainer Exercises

8 AMAZING Suspension Trainer Exercises

Suspension trainer exercises are effective workouts that challenge your body and help you burn fat fast. 

If you are new to this kind of training, it can be a little intimidating at first. After all, there are so many different suspension trainer exercises! 

In this video, I will show you 8 Amazing Suspension Trainer Exercises.

CLICK HERE to watch the video on YouTube

I got Orsy to demonstrate the exercises.

#1 – Plank Exercise

This exercise works best if you are in a push-up position and on a solid, flat surface. This exercise works the core, back, and arms. It also improves your posture, helping you look slimmer and feel stronger.

Suspension Trainer

Plank Position

We will use TRX suspension trainer equipment. Start by getting into the plank position with the feet in the straps, then hold that position for some time.

#2 –Knee Tuck

This exercise is significant for strengthening the glutes, which are necessary for maintaining optimal posture and avoiding back pain. It’s also a great way to relieve stress and tension in the mind and body. 

Suspension Trainer

Knee Tuck

In a plank position, bring the knees in and then straighten the knees back out. Perform 5 to 12 repetitions. The critical thing is not to arch through the low back area.

#3 – Hamstring Curl

Hamstring curls are a great exercise to strengthen the muscles at the back of the thighs. They are reasonably helpful for people who sit for long periods.

This exercise also improves balance and coordination.

Suspension TrainerHamstring Curl

Put the feet on the straps in a lying position and then go through the hamstring curl exercise. Bridge up, straighten the legs out, and then curl the legs in. Perform 5 to 12 repetitions.

#4 – Lunge Position

It can help improve your agility, mobility, and muscle endurance.

This exercise can also help you prevent knee pain and injury by strengthening your quads and reducing the pressure on your knees.

Suspension Trainer

Lunge Position

In a standing position, put one leg in the suspension trainer while the other leg is out front, then go through the lunge exercise. You can add leg movement to it. Bring the leg in, and then bring it back out.

#5 – Single Leg Squat

This exercise is excellent for strengthening your thighs and glutes and improves balance and stability.5-Single-Leg-Squat1

Single Leg Squat

Grab the handles of the suspension trainer and lean back. Instead of doing a bilateral squat, perform a single-leg squat.

#6 – Pec Fly

This exercise can help you reduce excess fat in your chest and arms. It tones your chest and shoulder muscles and improves flexibility. Additionally, it reduces the risk of arm fat.


Pec Fly

Hold the handles in a standard grip and lean into the handles with your arms out.

#7 – Press

This exercise helps to improve your posture and reduce stress. It also helps strengthen muscles in the chest, shoulders, and arms.



This is like a bench press exercise. Grab the handles and face away from the anchor point, then go through the pressing movement.

#8 – Suspension Row

Suspension rows are a great way to build strength in your back and shoulders and improve posture.

Suspension rows are substantial variation for anyone, whether with previous shoulder issues or participating in a sport that requires throwing. 

They are also great for people who spend a lot of time at a computer as they will help to strengthen your posture.


Suspension Row

Take the suspension straps and lean back, letting the straps hold your weight, then pull yourself back up.

This is a great full-body workout. These bodyweight exercises are excellent when it comes to preventing injuries.

Take care!

Rick Kaselj, MS

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