12 Best TRX Exercises for a Full-Body Strength Workout

Introduction

When it comes to building full-body strength, TRX (Total Resistance Exercises) training offers a unique, effective, and versatile way to challenge your muscles.

Using your body weight as resistance, TRX exercises engage multiple muscle groups at once, delivering a functional and efficient workout.

Whether you’re looking to build strength, increase endurance, or improve stability, incorporating TRX exercises into your routine can help you achieve your fitness goals.

In this article, we’ll cover the 12 best TRX exercises for a full-body strength workout that will target your arms, legs, core, and more. Let’s dive in!

TRX Squats: The Foundation of Leg Strength

Main Muscles Worked: Quadriceps, Hamstrings, Glutes, Core

Start your workout with the TRX squat, which focuses on your legs and glutes while also engaging your core for stability. The suspension system allows you to go deeper into the squat, targeting the muscles more effectively.

How to Do It:

  • Hold the TRX handles with your arms extended in front of you.
  • Lower your hips back and down into a squat, keeping your chest lifted.
  • Push through your heels to return to standing.
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TRX Push-Ups: A Chest and Core Builder

Main Muscles Worked: Chest, Triceps, Shoulders, Core

TRX push-ups enhance the traditional push-up by incorporating instability, challenging your chest, arms, and core. The suspension system requires you to engage more stabilizer muscles.

How to Do It:

  • Place your hands in the TRX handles and extend your body into a plank position.
  • Lower your body towards the floor, keeping your elbows at a 45-degree angle.
  • Push back up to the starting position.

TRX Rows: Back and Biceps Strength

Main Muscles Worked: Back, Biceps, Shoulders

TRX rows are fantastic for building upper body strength, particularly in the back and biceps. The row motion mimics a pulling action, which balances out pushing movements like push-ups.

How to Do It:

  • Grip the TRX handles and lean back, keeping your body straight.
  • Pull your chest towards the handles by bending your elbows and engaging your back muscles.
  • Slowly return to the starting position.

TRX Lunge: Strengthen Your Legs and Glutes

Main Muscles Worked: Quads, Hamstrings, Glutes, Core The TRX lunge isolates your lower body, specifically targeting your quads and glutes. By using the suspension system, you can perform a deeper lunge, maximizing muscle engagement.

How to Do It:

  • Place one foot in the TRX strap and stand facing away from the anchor point.
  • Lunge down with the standing leg, keeping your torso upright.
  • Return to standing and repeat on the other side.

TRX Plank: Core Stability

Main Muscles Worked: Core, Shoulders, Glutes

The TRX plank targets your entire core and helps improve stability. It’s an excellent way to strengthen your abdominals and lower back.

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How to Do It:

  • Place your feet in the TRX straps and get into a plank position.
  • Hold the position while keeping your body straight and your core engaged.
  • Maintain for as long as possible.

TRX Chest Press: Build Upper Body Strength

Main Muscles Worked: Chest, Shoulders, Triceps

The TRX chest press mimics a push-up, but with the added challenge of instability, which forces your chest, shoulders, and triceps to work harder.

How to Do It:

  • Face away from the TRX anchor and hold the handles with your arms bent.
  • Lower your body by bending your elbows, keeping your body straight.
  • Push yourself back up to the starting position.

TRX Hamstring Curls: Strengthen Your Hamstrings

Main Muscles Worked: Hamstrings, Glutes, Core

The TRX hamstring curl is excellent for isolating the hamstrings and improving lower-body strength.

How to Do It:

  • Lie on your back with your feet in the TRX straps.
  • Lift your hips off the ground and curl your heels towards your glutes.
  • Slowly extend your legs back to the starting position.

TRX Bicep Curl: Sculpt Your Arms

Main Muscles Worked: Biceps, Forearms

The TRX bicep curl isolates your arms, particularly your biceps, while also engaging your core for stability.

How to Do It:

  • Stand facing the TRX anchor and grab the handles with your palms facing up.
  • Lean back slightly, then curl your hands toward your forehead by bending your elbows.
  • Slowly lower your body back down.

TRX Mountain Climbers: Full-Body Conditioning

Main Muscles Worked: Core, Shoulders, Legs, Glutes

Mountain climbers are an intense, full-body exercise that helps improve cardiovascular fitness while strengthening your core, legs, and shoulders.

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How to Do It:

  • Start in a plank position with your feet in the TRX straps.
  • Alternate bringing your knees towards your chest at a fast pace, engaging your core.
  • Keep your hips stable and your body straight.

TRX Single-Leg Squat: Target Leg Muscles Individually

Main Muscles Worked: Quadriceps, Glutes, Hamstrings, Core

This exercise is perfect for isolating each leg individually while improving balance and coordination.

How to Do It:

  • Place one foot in the TRX strap and stand on the other leg.
  • Lower into a squat on the standing leg while extending the other leg in front of you.
  • Return to standing and repeat on the other side.

TRX Hip Press: Strengthen Glutes and Core

Main Muscles Worked: Glutes, Core, Hamstrings

The TRX hip press targets the glutes, core, and hamstrings, providing excellent posterior chain activation.

How to Do It:

  • Lie on your back with your feet in the TRX straps.
  • Lift your hips off the ground, squeezing your glutes at the top.
  • Lower your hips back down and repeat.

TRX Burpees: Full-Body Power

Main Muscles Worked: Full Body, Cardio

The TRX burpee combines strength training with cardio, making it a great exercise for full-body conditioning.

How to Do It:

Conclusion

TRX exercises are an amazing way to enhance your full-body strength while improving flexibility, stability, and endurance. By incorporating the 12 exercises listed above into your workout routine, you can engage every muscle group and experience significant improvements in strength and fitness.

These exercises are not only effective but versatile, offering variations that suit all fitness levels. Whether you’re at the gym or training at home, TRX is a great tool to add to your workout arsenal for maximum results.

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