TRX Exercises: 25 Moves for Every Fitness Level

Table of Contents

1. Why Trust TRX? Science-Backed Benefits
2. Getting Set Up Safely
3. How to Choose the Right Strap Length & Angle
4. 25 Essential TRX Exercises
5. Goal-Based TRX Workouts
6. Progressions, Regressions & Programming Tips
7. TRX vs. Free Weights vs. Bands
8. FAQs
9. Next Steps: Track Your Progress with BodySpec

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Suspension training turns simple straps into a portable gym, letting you tweak body angle to dial intensity up or down instantly. Below, you’ll find evidence-backed benefits, safety setup tips, 25 detailed TRX moves, and plug-and-play workouts so you can build strength, stability, and endurance anywhere.

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1. Why Trust TRX? Science-Backed Benefits

Visualize the straps as an “adjustable gravity lever.” Move your feet closer to the anchor to increase the load; step back to reduce it.

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2. Getting Set Up Safely

1. Anchor placement: Overhead point 7–9 ft high that can support 350 lb or more.
2. Hardware check: Carabiners locked, stitching intact, straps untwisted.
3. Clear space: At least one yoga-mat length behind you and arm span on either side.
4. Neutral spine prep: Engage core, align ears-hips-ankles, and soften knees before every set.

Warm up first—try the quick drills in BodySpec’s mobility routine.

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3. How to Choose the Right Strap Length & Angle

Pro tip: If you can’t perform 8 controlled reps, widen your stance or walk your feet back to decrease load.

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4. 25 Essential TRX Exercises

A. Core (5 Moves)

1. TRX Plank
   Setup: Straps mid-calf; feet in foot cradles; forearms on floor shoulder-width.
   Action: Press forearms down, extend legs, and lift body to a straight line; hold 30–60 s.
   Cues: Squeeze glutes, keep gaze between hands, avoid sagging hips.

2. Body Saw
   Setup: Start in TRX plank.
   Action: Glide shoulders forward ~4 in, then pull back ~4 in while core stays braced.
   Cues: Move from ankles; maintain neutral spine.

3. Pike
   Setup: High plank; feet in cradles; arms straight.
   Action: Drive hips toward ceiling, drawing feet toward hands until torso forms an inverted “V”; return slowly.
   Cues: Legs straight; press hands into floor; control descent.

4. Knee Tuck
   Setup: High plank with feet in cradles.
   Action: Pull knees toward chest, pause, then extend legs back.
   Cues: Back flat; shoulders over wrists.

5. Oblique Crunch
   Setup: Same as knee tuck.
   Action: Pull knees toward right elbow; extend; repeat left.
   Cues: Hips level; rotate from trunk, not shoulders.

B. Upper-Body Push (5 Moves)

1. TRX Push-Up
   Setup: Handles under shoulders; palms facing floor; body angled.
   Action: Bend elbows to lower chest between hands; press back to start.
   Cues: Elbows at 45°; core tight; straps clear arms.

2. Atomic Push-Up
   Setup: Feet in cradles; hands on floor.
   Action: Perform push-up; at the top tuck knees to chest; extend legs to repeat.
   Cues: Separate the push-up and tuck; prevent hip sag.

3. Chest Fly
   Setup: Arms long in front; palms facing; slight body lean.
   Action: Open arms in wide arc until chest stretches; squeeze pecs to return.
   Cues: Soft elbows; wrists neutral; control range.

4. Triceps Press
   Setup: Face away from anchor; arms overhead; elbows bent 90°; palms down.
   Action: Extend elbows to push body away; return with control.
   Cues: Upper arms still; think overhead skull crusher.

5. Single-Arm Chest Press
   Setup: One hand in handle; other on rib cage; body angled.
   Action: Lower until elbow ≈ 90°; press back while resisting rotation.
   Cues: Square hips/shoulders; widen stance if needed.

C. Upper-Body Pull (5 Moves)

1. Low Row
   Setup: Face anchor; handles at rib height; body leaned back.
   Action: Drive elbows past torso, squeezing shoulder blades; extend arms slowly.
   Cues: Body stays plank-straight; wrists neutral.

2. High Row
   Setup: Same lean; elbows start straight near eye level.
   Action: Pull handles toward temples, flaring elbows to 90°; return.
   Cues: Lead with elbows; pinch mid-back.

3. Face Pull with External Rotation
   Setup: Handles chest height; palms down.
   Action: Pull toward face, then rotate thumbs upward to goal-post position; reverse.
   Cues: Keep ribs down; feel rear delts.

4. Biceps Curl
   Setup: Palms face ceiling; elbows high in front.
   Action: Curl handles to forehead, keeping elbows lifted; extend slowly.
   Cues: Elbows fixed; hinge only at elbows.

5. Single-Arm Row + Rotation
   Setup: One handle; free arm across chest; body leaned.
   Action: Row, then rotate torso toward anchor; reverse.
   Cues: Initiate with lat; rotate from thoracic spine.

D. Lower Body (5 Moves)

1. Assisted Squat
   Setup: Face anchor; handles at waist; feet hip-width.
   Action: Sit hips back below knee line using straps for balance; drive through heels to rise.
   Cues: Chest tall; knees track toes; minimal arm pull.

2. Pistol Squat
   Setup: Hold handles; stand on one leg; other leg extended.
   Action: Lower until working thigh parallel; push through heel to stand.
   Cues: Knee over mid-foot; use straps as assistance only.

3. Hamstring Curl
   Setup: Lie supine; heels in cradles; knees bent 90°; hips bridged.
   Action: Extend legs; curl heels toward glutes while keeping hips lifted.
   Cues: Hips stay up; squeeze hamstrings.

4. Reverse Lunge
   Setup: Face anchor; handles lightly held; feet together.
   Action: Step one leg back into lunge, front knee 90°; drive forward to start; alternate legs.
   Cues: Torso upright; light strap assistance.

5. Hip Abduction Plank
   Setup: Feet in cradles; forearm plank.
   Action: Spread legs apart, pause, then bring them together while maintaining plank.
   Cues: Move from hips; spine neutral.

E. Power & Cardio (5 Moves)

1. Jump Squat to Row
   Setup: Face anchor; slight lean.
   Action: Drop into squat; explode up; land softly; immediately row to standing.
   Cues: Absorb landing; flow seamlessly from jump to row.

2. Sprinter Start
   Setup: Face away from anchor; straps under arms; one foot forward.
   Action: Drive rear knee forward, pushing into straps for 2–3 rapid hops; reset.
   Cues: Forward lean; core tight; powerful drive.

3. Burpee + Overhead Press
   Setup: Stand facing anchor; handles at or just above head height.
   Action: Release handles; drop to floor for a burpee (hands on floor, push-up, jump feet in); stand, re-grab handles, and press overhead explosively.
   Cues: Use legs to assist press; keep shoulders down; land softly on the jump.

4. Mountain Climber
   Setup: Feet in cradles; hands under shoulders.
   Action: Alternate knees toward chest rapidly.
   Cues: Hips level; quick but controlled tempo.

5. Pendulum Swing
   Setup: Forearm plank; feet in cradles.
   Action: Swing both legs together side-to-side in a tight, controlled arc.
   Cues: Initiate from core; keep hips level and shoulders squared.

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5. Goal-Based TRX Workouts

Beginner 20-Minute Circuit

Strength & Hypertrophy Split

• Day 1 – Push: TRX Push-Up, Chest Fly, Triceps Press, Pistol Squat. 4 × 6–10.
• Day 2 – Pull: Low Row, Biceps Curl, Hamstring Curl, Pike. 4 × 6–10.

Low-Impact Flow for Seniors / Rehab

1. Assisted Squat 3 × 12
2. Standing Hip Hinge 3 × 10
3. Y-Fly 3 × 8
4. Heel-to-Toe Balance Hold 3 × 30 s
5. Hamstring Curl 3 × 8

HIIT Fat-Loss Blast

Work 40 s / Rest 20 s × 5 rounds:
Mountain Climber → Jump Squat Row → Sprinter Start (L) → Sprinter Start (R) → Atomic Push-Up.

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6. Progressions, Regressions & Programming Tips

1. Angle is overload. Walk feet closer to anchor to progress or back to deload.
2. Tempo tweaks: 3-second eccentrics amplify muscle growth.
3. Instability hacks: Elevate one foot or perform single-arm holds.
4. Deload weeks: Reduce angle or volume every 4–6 weeks to recover.
5. Frequency: 2–4 sessions/week safely hits full body without overuse.

Expand your knowledge with BodySpec’s four essential exercise types guide.

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7. TRX vs. Free Weights vs. Bands

Suspension straps fill a sweet spot many programs miss: high core demand, joint friendliness, and suitcase-ready portability.

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8. FAQs

Is TRX good for weight loss?
Yes. The 2017 ACE-sponsored study found ~400 kcal burned in one hour, plus muscle-building stimulus that elevates resting metabolism.

Can beginners use TRX?
Absolutely. Start with a shallow body angle and the Assisted Squat or Low Row.

Does TRX build muscle or just endurance?
The same ACE study reported significant increases in 1-RM strength and muscular endurance after eight weeks.

What muscles does TRX work most?
Core stabilizers fire on every rep, while specific exercises target chest, back, legs, and arms.

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9. Next Steps: Track Your Progress with BodySpec

Suspension training can reshape your body—but you can’t manage what you don’t measure. A quick DEXA scan quantifies changes in fat, lean mass, and visceral fat.

Ready for a challenge? Try the Beginner 20-Minute Circuit twice this week, then schedule a BodySpec scan to see how functional training moves the needle.