Top 10 Must-Do TRX Exercises

Fitness - TRX

Top 10 Must-Do TRX Exercises

Dec 23, 2016 //

TRX is a bodyweight-based workout that uses resistance to tone and sculpt your entire body. And while bodyweight exercises may sound easy, trust us — TRX will work your body in a way that it has never been worked before.

Here are 10 must-do TRX exercises that will totally transform you.

Ten Must Do TRX Exercises

1. TRX Curtsy Lunges

Looking for a “must-do” exercise to add to your collection of leg movements? Look no further. Start by facing the TRX suspension and hold the TRX handles in each hand with an overhand grip.

  1. Have a slight bend in the elbows and hold your arms by your sides as you grip the strap handles.
  2. Begin by raising your left leg laterally so that it is parallel to the ground.
  3. Now, swing that same leg back behind your right leg, which should firmly planted on the ground.
  4. You want to cross your left leg so that it is placed on the floor to the right of your right foot.
  5. While doing this movement, you should be engaging your leg muscles and squatting down low.
  6. This exercise should appear as though you are doing a curtsy.
  7. Hold this movement for a second before returning to the starting position.
  8. This is one repetition.
  9. Repeat each repetition on this side before switching and repeating this same movement with your right leg.

2. TRX Squat And Rows

Begin by facing and holding the TRX handles in both hands. This is your starting position.

  1. Slowly bend your knees and drop down into a squat while holding onto the handles.
  2. Your hips should be stacked over your knees and your knees should be over your ankles.
  3. Engage your core and allow your arms to extend completely out in front of you while squatting down.
  4. Hold this position for a second or two before pulling back up to standing.
  5. While rising back up to a standing position, simultaneously perform a row by pulling the handles towards your chest.
  6. Do this while keeping your elbows bent, facing backwards, and alongside your body.
  7. After completing the row, slowly extend your arms straight out in front of you and return to the starting position before completing the next squat and row sequence.

3. TRX Suspended Lunges

This is a more advanced version of lunges that will kill your legs and abs while also helping you to improve your balance.

  1. Start with your back to the TRX with your right foot in both straps, cradled in the handles.
  2. Your left foot should be sturdy and firm on the ground to stabilize you.
  3. This is your starting position. Now, bend your left knee and lower down into a lunge by extending your right leg farther behind you.
  4. The right knee should also be bent. Be sure that your left knee stays over your ankle and does not extend past your toes.
  5. Hold the lunge for a second before slowly rising up to the position you started in.
  6. Repeat each of the repetitions on your left leg before doing the exact same thing on your right leg.
  7. Remember to keep your abs tight in order to help you maintain your balance throughout the lunges.

4. TRX Gluteal Bridges

  1. Begin by lying flat on your back on an exercise mat placed directly under the TRX straps.
  2. Strap your heels into the TRX handles so that your ankles are sturdily cradled.
  3. Your back should be making full contact with the mat and you arms should be down at your sides.
  4. This is the starting position. Now, raise your bottom and lower back off of the mat, leaving your shoulders, upper back and arms in contact with the ground.
  5. Your legs should form a 90-degree angle as you perform this gluteal bridge.
  6. There should be a diagonal line from your bent knees slanting down to your shoulders on the mat.
  7. Hold this for a second before slowly lowering your bottom and lower back down to the mat, returning to the starting position.
  8. This is an outstanding core, leg and lower back exercise.

5. TRX Mountain Climbers

This TRX exercise is a must if you are looking to engage your entire body and sculpt a strong core.

  1. Begin in a plank position with your feet strapped into the TRX handles and your arms extended straight.
  2. Next, just as with regular mountain climbers on the ground, alternate bringing one knee at a time towards your chest.
  3. Engage your core for stabilization and control throughout these movements.
  4. Bringing the left followed by the right knee to your chest makes one repetition.
  5. You have the option to complete repetitions in sets or as many repetitions as possible during a timed interval.
  6. You will find that these mountain climbers are much more challenging when suspended.

6. TRX Crunch And Biceps Curl

This is a wonderful exercise that incorporates two movements into one: a biceps curl and a crunch.

  1. Sit on the ground, facing the TRX and hold a handle in each hand.
  2. You should be gripping the handles underhand style.
  3. Now, lie down on the floor or an exercise mat beneath the TRX.
  4. Bend your knees so that your feet are flat on the floor.
  5. Extend your arms straight out to your sides but also out in front of you.
  6. This is your starting position. Next, perform a Biceps Curl by bending at the elbows to curl your hands towards your shoulders as you pull your upper back off of the mat.
  7. While doing the curl, you should be crunching your abdominal muscles to assist in lifting your back and shoulders off of the ground.

7. TRX Suspended Plank With Abduction and Adduction

This is a total-body exercise that will work your hips, core, shoulder and upper leg muscles.

  1. Begin in a plank position with one foot strapped into each TRX handle, with your shoelaces facing the ground.
  2. As with regular planks, your shoulders should be directly over your wrists, your core should be tight and your back should be completely straight.
  3. Now, hold the suspended plank for a second before slowly abducting your legs, meaning you move them laterally and away from your body.
  4. Hold this abducted position for a moment before slowly adducting (moving towards your midline) your legs back to the suspended plank.
  5. This is one repetition.

8. TRX Single-Leg Squats

This is a tough exercise that will really burn your leg muscles and challenge your stability.

  1. Begin by facing the TRX and holding a handle in each hand.
  2. Stand at a distance from the TRX such that you can hold both handles out in front of your tummy or waistline.
  3. There should be a slight bend at your elbows and your arms should be at your sides.
  4. Now, begin the first lunge on your right leg by lifting and extending it straight out in front of you so that it is parallel to the ground.
  5. Your left foot should be firmly planted on the floor, and there should be a bend at the knee to stabilize you.
  6. Engage your abs while holding your right leg out front.
  7. Next, continue to bend your left knee as you lower down in to a squat.
  8. At this point, your arms should be straight out in front of you, near eye level.
  9. Hold this position for a moment before slowly rising back up to the starting position.
  10. You can complete each repetition on one leg before switching to the other side or alternate repeating the same movement on each leg.

9. TRX Chest Press

This awesome TRX version of the chest press will be challenging, but worth it.

  1. Start by holding a handle in each hand with an overhand-style grip.
  2. Now, maintain this grip on the handles as you turn so that you are standing with your back facing the TRX suspension.
  3. Once you have done this, hold our arms straight out in front of you, near shoulder level.
  4. Next, lean forward on your tippy toes so that your body forms a slanted angle.
  5. This is the beginning position for this movement.
  6. Start the chest press by bending your elbows and lowering your chest towards the handles while continuing to further lean on your tippy toes.
  7. You should also be using your abdominal muscles to assist in the controlling of this movement.
  8. Hold the chest press for a second before slowly rising up to the starting position.

10. TRX Suspended Pike

This exercise will really put your shoulder and abdominal muscles to work.

  1. Begin in a plank position with your feet strapped into the TRX handles.
  2. There should be a straight, horizontal line from your head down to your heels.
  3. Your arms and legs should both be straight.
  4. Next, lift your hips up towards the ceiling, forming an inverted “V” shape.
  5. Think of your body creating a pyramid with the tip being your hips and your arms and feet forming the sides.
  6. Hold this pike for a second before slowly lowering down to the suspended plank position.
  7. This makes one repetition.

 

Elise Rivera

Elise is a graduate of The College of William and Mary with a degree in Kinesiology and with a Psychology minor. She is currently a contributing Fitness writer and she is an Exercise and Health enthusiast. Her goal is to write articles that inspire readers to unleash the full potential of their minds and bodies by defeating physical and mental challenges through hard work, discipline and willpower.

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