8 Total Body TRX Exercises

Have you worked with a TRX before? I know what you are likely thinking right now… “What are TRX Exercises?”

The TRX System[1], also known as Total Resistance Exercises, refers to a specialized form of suspension training that utilizes equipment developed by a former U.S. Navy SEAL. No, you do not need to be a Navy Seal or anywhere near that caliber to use this equipment! It is incredibly adaptable.

TRX Exercises is a form of suspension training that uses your bodyweight to develop strength, balance, flexibility, and core stability simultaneously. It requires the use of the TRX Suspension Trainer[2], a performance training tool that leverages gravity and your body weight to complete different exercises that work every part of your body. Best of all, you can easily modify each exercise to increase the intensity as you grow stronger. A full-body workout with just one piece of equipment that you can use essentially anywhere? If it sounds too good to be true, let us show you how!

1. Suspension Wide Grip Pull Up

Pull-ups on the TRX are a great way to strengthen your back, biceps, and core muscles simultaneously. This is also an effective way to build up to a full pull-up; gradually increasing the challenge over time by increasing the angle of your body.

Begin this TRX Exercises in an upright standing position facing the anchor point of the TRX. Hold a handle with your palms facing downward and your arms extended at chest height. Keep your core and glutes engaged to maintain a neutral spine and step forward with both feet to increase the angle of your body. Pull both arms back to raise your body forward, leading with your shoulders and keeping your elbows at shoulder height. Slowly straighten your arms to lower your body to the starting position. Repeat the movement.

To make this exercise easier, decrease the angle of your body by stepping further back from the anchor point. To make the exercise more challenging, step closer to the anchor point, increasing the angle of your body. Keep your heels in contact with the ground throughout your entire range of motion and ensure that your shoulders are drawn down and away from your ears.

Start with 1 set of 10 repetitions.

2. Suspension Chest Press / Push Up

The chest press is a great exercise for building strength throughout the chest, shoulders, and triceps. Adding the suspension trainer increases the demand for your core stabilizing muscles.

Begin in an upright standing position, facing away from the TRC anchor point. Hold a TRX handle in each hand just below shoulder height with your palms facing downward. Step back with both feet to increase the angle of your body. Keep your core and glutes engaged to maintain alignment throughout your body. Press forward with both hands at chest height to raise your body upward. Bend your elbows to slowly lower your body forward. Repeat the movement.

To make the exercise more challenging, step back to bring both feet closer to the TRX anchor point, increasing the angle of your body. To make the exercise easier, decrease the angle of your body to press less bodyweight into the TRX handles. When first getting started with this exercise, try lengthening the TRX straps and performing the movement from your knees.

Start with 1 set of 10 repetitions.

3. Suspension Squat

Squats can be an intimidating exercise for most people at the gym. Performing squats with a TRX helps engage all your stabilizing muscles for an impactful lower body exercise.

Begin in an upright standing position with your feet shoulder-width apart, facing the TRX anchor point. Hold a TRX handle in each hand facing inward with your arms extended at chest height. Engage your core, bend your knees, and hinge from your hips to lower your seat into a squat position. Keep your weight in your heels and maintain a slight arch in your back at the bottom position. Straighten your legs to return to a standing position, completing the squat pattern. Keep your glutes engaged throughout the exercise. To make this exercise more challenging, step closer to the TRX anchor point to increase the angle of your body.

Start with 1 set of 10 repetitions.

4. Suspension Lunge with Knee Lift

Suspension lunges with knee lifts have multiple benefits. From strengthening the quads and glutes to increasing mobility through the flexors, this one exercise quickly recruits a multitude of muscles.

Begin this in an upright standing position with your legs shoulder-width apart, facing the TRX anchor point. Hold a TRX handle in each hand with your arms extended at chest height. Take a big step back with one foot, then lower your back knee towards the floor. Keep your upper body in good alignment. Push back up to a standing position, driving your knee upward to hip height at the top position. Lower your foot to the starting position and repeat the sequence of movements. To increase the difficulty of this exercise, place your supporting foot on an elevated surface, allowing your back knee to lower into a deeper lunge.

Start with 1 set of 5 repetitions on each side.

5. Suspension Lat Roll Out

Suspension lat rollouts increase mobility in your shoulders while strengthening your core, lats, and shoulders.

Begin in an upright standing position with your feet shoulder-width apart, facing away from the TRX anchor point. Hold a TRX handle in each hand with your palms facing downward and your arms extended in front of your body at shoulder height. Engage your core and slowly lean your body forward, raising your straight arms overhead. Push down with both arms until they are once again extended at shoulder height. Repeat the movement. Maintain good alignment with your head, shoulders, hips, and legs throughout the entire exercise.  Note that this is a relatively small range of motion, so do not over-extend your arms overhead or lower your arms below shoulder height. To make this exercise more challenging, lengthen your TRX straps and increase the angle of your body.

Start with 1 set of 10 repetitions.

6. Suspension Pistol Squat

Suspension pistol squats provide unilateral leg strengthening for improved balance and hip stability.

Begin this TRX exercises in an upright standing position with your feet shoulder-width apart, facing the TRX anchor point. Hold a TRX handle in each hand. Engage your core and lift one foot off the ground in front of your body. Bend your supporting knee and hinge from your hips to lower your seat downward. Keep your weight in your heel. Press back up through your heel to rise to a standing position. Repeat the movement. To make this exercise more challenging, step closer to the anchor point to increase the angle of your body.

Start with 1 set of 5 repetitions on each side.

7. Suspension Tricep Extension

This version of the tricep extension promotes shoulder mobility as well as core stability.

Begin in an upright standing position with your feet shoulder-width apart, facing away from the TRX anchor point. Hold a TRX handle in each hand with your arms extended overhead. Step back with both feet to increase the angle of your body. Maintain good alignment with your head, shoulders, hips, and legs. Keeping your upper arms aligned with your head, slowly bend your elbows to bring lower your upper arms behind your head. Straighten your arms to return to the starting position and repeat the movement. To make this exercise more challenging, step closer to the TRX attachment point to increase the angle of your body.

Start with 1 set of 10 repetitions.

8. Suspension Bicep Curl

This version of the bicep curl offers a fun variation on a classic body-building exercise.

Begin in an upright standing position with your feet shoulder-width apart, facing the TRX anchor point. Hold a TRX handle in each hand with your palms facing upward. Extend your arms at chest height and step forward with both feet to increase the angle of your body. Engage your core and maintain good alignment in your body as you bend your elbows to pull your body upward. Straighten your arms to return to the starting position. To make this exercise more challenging, step closer to the TRX attachment point to increase the angle of your body.

Start with 1 set of 10 repetitions.

Combining these 8 TRX exercises creates a comprehensive workout designed to tone and strengthen your entire body. The TRX is incredibly versatile and can be purchased at most fitness equipment stores as well as online. The ability to easily increase or decrease the difficulty of each exercise makes this the ideal piece of gym equipment for beginners and seasoned fitness experts alike, so consider adding a TRX to your home gym today.

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