TRX Training: What are the Best Exercises?

TRX Training: What are the Best Exercises?

TRX training, or suspension training, is the perfect training tool to work on whole body stability while developing other skills such as specific area strength, muscle endurance and balance.

What is TRX?

This training system consists of a training device made up of two suspended bands and an anchor point, so that we can hold the handles to perform a series of exercises.

It’s a very effective and highly versatile workout that can be used by anyone at any time (in the gym, at home or while travelling).

It was developed by Randy Hetrick, a US SEAL, so that his team could train to keep fit in small spaces with minimal equipment when deployed overseas.

TRX stands for “Total-body Resistance Exercise” or “Total Resistance Training”

What’s worked with this training?

As we’ve just mentioned, this is a full body training system, where the emphasis is also on working your core.

Push-ups In Suspension Training

With a series of exercises defined in our routine, which can be easily modified, you’ll be exercising both your upper and lower body.

The performance in the exercise of a large number of simultaneous muscle groups, both active and those worked indirectly, ensures excellent result are obtained.

What are the benefits of TRX or suspension training?

Strengthens the Core

Among the most important of the benefits, we can highlight the tremendous work done on the Core: providing your body with essential stability, balance and flexibility.

A strong and stable core is essential to help prevent injuries, not only in the lower back, but throughout the body.


The TRX system is the perfect complement for workouts that aim to incorporate whole body stability elements directly into exercises that are not conventionally geared to this end.

Triceps exercise in suspension training

Because the TRX bands provide a highly unstable surface it forces the body to perform powerful isometric abdominal contractions.

If you want to learn more about isometric training click here.

Caloric Expenditure

It helps you work multiple muscles, which increases heart rate and increases calorie burn more than other “traditional” exercises.

TRX keeps you constantly moving from one exercise to the next like a circuit workout

This strengthens the heart as well as increasing muscle endurance.


This system can be used as a complement to perform and progress in certain types of movements.

A clear example would be the leg squat: although the person is not able to perform any repetition without help, introducing a progression routine using TRX bands can accelerate the learning process of this movement, and in a short time help them master correct exercise execution where stabilising muscle groups are involved, among others.

It’s also suitable for any level of training, whether you’re an advanced athlete or just starting to work out.

Unilateral Work

This system highlights the ability to train unilaterally, thus helping to identify muscle imbalances and/or weaknesses, which can lead to injury.

One-sided work

We can train unilaterally using this kind of tool.

Various research has found that around 65 per cent of injuries, both sports and lifestyle related, come from overstressed joints that become dysfunctional due to muscle imbalances.

The easiest way to avoid muscle imbalance is to choose exercises that strengthen opposing muscle groups or to perform unilateral training.

Variable routines

Applying a little creativity, ingenuity and, of course, knowledge of the TRX’s added capabilities, will transform the TRX into an incredible tool for working abs, crushing legs and bulking up the chest or other muscles.

TRX is a very versatile system that can work with a variety of exercises.

TRX Exercises

Here are some representative and basic TRX exercises to perform.

Back trx exercises such as trx rowing, trx chest, trx biceps or trx shoulders, among others

Focusing on working some areas of the body, but taking into account the ability of this system to constantly work the core, in addition to the rest of the muscle groups, and contribute to propel muscle growth forward.

Pistol squat

For those who are new to this kind of exercises you may find them a little more difficult to perform, as positioning is a key factor in their correct execution.

Each movement requires stability of the base to varying degrees, and you need to be able to perform them without losing this stability in order to be effective.

With the following exercises you can train your whole body by creating your own trx routine!

Triceps extension

Triceps Extension on TRX

  1. Grab the two straps and lean forward with your arms extended.
  2. Slowly bend your elbows and let your body drop towards the ground.
  3. Lower yourself until your elbows bend slightly past 45 degrees.
  4. Flex your triceps and extend your arms backwards to start.
  5. Stand back up.
  6. Keep this movement going for a few seconds, making sure you work the muscle and that it’s at maximum tension.

Biceps curl

Biceps curl

  1. Sit facing the anchor point of the TRX and grasp the handles.
  2. Bend backwards until your arms are extended.
  3. Pull your body upwards with the strength of your arms.


TRX push-ups

  1. Position yourself as if you were going to do a normal push-up, but put your feet into the TRX straps so that your toes are facing the floor.
  2. Put your hands shoulder-width apart with your chest touching or brushing the floor.
  3. Lift your body so that your weight is in the palms of your hands.
  4. Keep your elbows as close to your body as possible.
  5. Always maintain a plank position with no hip movement or loss of posture.


TRX Squats

  1. Facing the TRX, start by holding the two handles (or one with both hands) at chest height.
  2. Lower yourself as deep as your mobility allows and extend your arms forward at eye level.
  3. Push up with your legs until you’re in the starting position.

Pistol Squat

Pistol Squat

  1. Position yourself in front of TRX and hold it with one hand.
  2. Lower yourself down on the same side as you’re holding.
  3. Bend the opposite leg, avoiding lifting the heel.
  4. Stretch the lower leg when you reach the bottom.
  5. To go up, push with the bent leg.

Squat row

Squat Row

  1. Start on one side, holding on to a handle with your right hand, for example.
  2. Perform a squat, but at the same time lean backwards, keeping the tension in the dorsal.
  3. To stand up, apply force from both the lower and upper body.

Bulgarian squat

Bulgarian squat

  1. Position yourself in front of the TRX bands and place your right foot inside the handles.
  2. Start the descent until your knee is almost touching the ground.
  3. On the way up, “squeeze” the front leg.

Inverted row

Inverted row

  1. Hold the handles in your hands, at chest height, with your arms outstretched and palms facing each other.
  2. Raise your hips upwards, keeping the bands taut.
  3. Bend your elbows and now push your upper body up so that your chest is above your arms and your arms are pulling back to support the full weight of your body.
  4. Lower your hips while keeping your elbows bent.
  5. Now lower your arms, leaving them extended in the starting position.



  1. Position yourself front of the TRX and grasp the handles of the bands with your palms facing down.
  2. Step back and lean back on your heels until your body is at a 45-degree angle from the ground with your arms extended diagonally upward as if forming a Y with your body and so that the bands are completely taut.
  3. Keep your core tight and slowly pull your body forward using your arms wider than shoulder width apart (arms form a V). Notice how it works the shoulders, back, arms and abdominals in the moment.

Lateral plank

Lateral plank

  1. Position yourself your side, leaning on your left side, and place both feet on the TRX grips.
  2. Position your elbow under your shoulders, and lift yourself into a side plank.
  3. Lift your free hand upwards as if it wants to go behind your body.
  4. Hold it up for a few seconds and then repeat.

Inverted V

TRX Inverted V

  1. To perform these TRX crunches, adjust the straps so that the handles are a few centimetres above the ground but so that you can’t touch them with your feet.
  2. Position yourself facing away from the TRX and get into a full plank position on the floor with your feet suspended.
  3. Squeeze your abs and keep your arms straight and firm.
  4. Lift your hips up into an inverted V position, keeping your legs and arms straight.
  5. Lower your hips back down without distorting the initial plank position and repeat.


Limbo Exercise in Suspension Training

  1. Position yourself front of the TRX with your feet hip-width apart
  2. Grip one of the handles with one hand and keep your foot close enough to anchor your body and to maintain proper tension with the strap.
  3. Without lifting your feet, rotate your torso backwards, bending your knees so that your body can move downwards. The strap should be completely taut with the right arm extended.
  4. Try to bring your left hand as far as possible towards the ground.
  5. Using the right arm under tension, pull the body back to the starting position, keeping the right arm close to the ribs; and move the left hand towards the handles of the strap briefly.

Where can I do TRX training?

Because TRX bands offer a type of training that uses your own body, gravity and weight to develop strength, endurance and balance, with just a 1kg device and a sturdy anchor point you can train almost anywhere.

TRX Outdoor

Take TRX with you on your travels.

As the complete system is “movable”, you can take it with you to your favourite spot: park, beach, countryside… wherever you go and need a little action, TRX will help you.

TRX at home

This type of training is absolutely ideal for those who don’t have the time to go to the gym but still want to keep in shape.

TRX Home

To use it at home, you’ll need to make sure you have the kit to put on doors.

Don’t worry, you won’t need a hammer or a drill.

Anchorage for TRX

However, if you have a garage or a one-room wall and you prefer to use special brackets that anchor to the wall, that’s a good option too.

There is also the possibility of hanging these anchors from the ceiling.



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About Javier Colomer
Javier Colomer
"Knowledge Makes Stronger", Javier Colomer's motto, sets out his clearest statement of intentions expressing his knowledge and fitness experience.
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