Best TRX Exercises to Build Strength and Flexibility

TRX exercises are a fun and effective way to train your whole body. Using just a pair of straps and an anchor point, you can build strength, flexibility, and endurance. By moving your body in different ways, you control the intensity. This makes TRX workouts great for beginners and advanced users alike.

Navy SEAL Randy Hetrick created the TRX Suspension Trainer because he needed a workout he could do anywhere. Now, people all over the world use TRX training because it’s easy to take and use anywhere.

With TRX, you work multiple muscles at once. From rows for your upper body to planks for your core, TRX exercises give you a full-body workout. All you need is a little space and a strong anchor point.

What is TRX Training?

TRX Training is a style of exercise that uses straps and your own body weight to build strength and improve balance. Unlike traditional weights, TRX relies on gravity. You use a special set of straps, known as the TRX Suspension Trainer, to support yourself while doing each exercise.

To use the TRX, you attach the straps to a secure anchor point, like a door or a strong beam. By adjusting your body position, you control how challenging each movement feels.

Standing closer to the anchor point, for example, makes exercise easier. Moving farther away makes it harder. Some exercises have you facing away from the anchor point, while others have you facing it or standing sideways.

This flexibility lets you work several muscle groups at once, giving you a full-body workout with just a few adjustments.

Because TRX exercises only need your body weight, they’re great for beginners and advanced users. With just a few basic moves, you can get a full workout anywhere you have space and a sturdy place to anchor the straps.

Benefits of TRX Exercises

TRX exercises offer a range of benefits that make them popular for all fitness levels. One of the biggest benefits is core stability. Every TRX move requires you to engage your core, which helps strengthen these muscles over time. This stability is useful for everyday activities and is especially valuable for sports like jiu jitsu.

Another key benefit of TRX training is improved balance. Because you’re often moving with one foot or arm in the air, TRX exercises train your body to stay steady. This balance training can help reduce the risk of falls and injuries.

TRX exercises also activate many muscles at once. For example, a tricep press doesn’t just work your arms; it also strengthens your shoulders, back, and core. Since you’re often working multiple muscles together, TRX workouts are efficient and can help you see faster results.

Whether you’re a beginner or an advanced athlete, TRX workouts are easy to adjust. You can begin with basic moves and increase the intensity as you get stronger. This makes TRX a flexible option for any fitness level.

Top TRX Exercises for Full-Body Strength

TRX exercises cover a full-body workout with just a few moves. In this section, we’ll break down effective exercises for the upper body, core, and lower body. Each move combines strength and balance, allowing you to engage multiple muscles in each exercise.

1. Upper Body Exercises

TRX Row

The TRX Row is great for building back and shoulder strength. Start by holding the handles with your shoulder blades retracted (pulled slightly together) and your arms straight.

Lean back, keeping your body straight, and use your back and arms to pull yourself up. Bring your chest closer to the handles, then return to the starting position with control.

Move your feet closer to the anchor point to make the exercise harder, or step back to make it easier.

TRX Tricep Press

The TRX Tricep Press targets the back of the arms. Start facing the anchor point with your palms facing down and your arms extended in front of you.

Bend your elbows, lowering yourself so your hands come near your forehead, and then push back to the starting position. Keep your core engaged and your elbows tucked in. This move not only strengthens the triceps but also engages your shoulders and core.

2. Core Exercises

TRX Plank Position

The TRX Plank works your entire core. Place your feet in the foot cradles and get into a plank with your legs straight and your body in a line.

Keep your shoulders over your wrists and hold this position, focusing on engaging your core and glutes. For more of a challenge, try lifting one foot slightly off the ground or drawing your knees in and out.

TRX Mountain Climbers

TRX Mountain Climbers add an intense core workout while also getting your heart rate up. Start in a plank with your feet in the cradles.

Bring one knee in towards your chest, then switch, bringing the other knee in. Keep your feet closer to the anchor point for stability and try to maintain a steady rhythm. This move engages your abs, arms, and shoulders.

3. Lower Body Exercises

TRX Split Squat

The TRX Split Squat is excellent for leg strength and stability. Begin by standing facing away from the anchor point with one foot in the TRX cradle behind you.

Lower into a squat on your standing leg, keeping your knee aligned over your ankle. Slowly return to standing, using your core and legs for control. Repeat on the other side for a balanced workout.

TRX Pistol Squat

The TRX Pistol Squat is an advanced move for your legs. Start by holding the handles with your arms extended and one leg lifted.

With your feet at shoulder width, lower into a squat on one leg, keeping your lifted leg straight out in front. Use the TRX handles to help with balance as you push back up. This exercise builds strength in the legs and glutes while testing your balance and control.

How to Integrate TRX Workouts Into Your Routine

Starting with TRX is easy, and you can adjust your workouts as you get stronger. If you’re a beginner, focus on basic moves like the TRX Row, TRX Plank, and Split Squat. Aim to practice 2–3 times a week, doing 1–2 sets of each exercise for 10–12 reps. This setup allows you to build a solid foundation in form and balance.

As you gain strength, add more challenging moves like the Pistol Squat or Mountain Climbers. You can also increase your sets to 2–3 for each exercise and work up to 15 reps per set. For advanced training, change your body position to make exercises harder. You can also combine exercises into a circuit to boost your heart rate.

Example Weekly Schedule

• Day 1: Upper body focus (e.g., TRX Row, Tricep Press, and Plank)
• Day 2: Core and lower body (e.g., Split Squat, Mountain Climbers, and Pistol Squat)
• Day 3: Full-body circuit (combine upper and lower body exercises in a single workout)

This setup gives you a balanced routine that you can adjust to fit your goals and fitness level.

Common Mistakes and How to Avoid Them

TRX exercises can be challenging, so it’s important to start each move in the correct position. One common mistake is not fully returning to the starting position after each rep. This can lead to poor form and reduce the effectiveness of the exercise. Take your time with each movement, focusing on control over speed.

Another common error is letting your body sag or sway, especially during planks or rows. Keep your core tight and maintain a straight line from head to heels to stay balanced and protect your lower back.

Conclusion

TRX exercises are a great way to build strength, improve balance, and train your entire body. You can do them using just your body weight and a set of straps. They’re easy to adjust for beginners and challenging enough for advanced users. With TRX, you can work out almost anywhere, whether you’re at home, in the gym, or outdoors.

If you’re looking for a fun, flexible workout that grows with you, give TRX a try. This powerful tool helps you reach your fitness goals!