When it comes to building strength, improving balance, and increasing flexibility without the need for heavy gym equipment, TRX exercises are hard to beat. Originally developed by a Navy SEAL, TRX (Total Resistance Exercises) utilizes suspension training to engage multiple muscle groups using just your body weight and gravity. It’s portable, effective, and can be adapted for any fitness level. In this post, we'll break down what TRX training is, its benefits, and the top TRX exercises to incorporate into your fitness routine.
TRX stands for Total Resistance Exercises, and it revolves around a suspension trainer — a system of strong straps with handles that you can anchor to a door, tree, squat rack, or other sturdy support. The idea is simple but powerful: by using your body weight and shifting your position, you can modify resistance and work different muscles. Whether you're a beginner or a seasoned athlete, TRX face pull offer a scalable and efficient way to train.
TRX isn't just another trendy fitness gadget. It’s backed by science and used by athletes, military personnel, and physical therapists alike. Here are a few standout benefits:
Full-body engagement: Almost every TRX move requires core stabilization, so you're always working multiple muscles.
Functional strength: TRX trains your body to move better, improving coordination and flexibility along with strength.
Scalability: You can make exercises easier or harder just by changing your foot position or angle.
Portability: The system weighs less than 2 pounds and fits in a small bag — perfect for home, gym, or travel.
Low impact: TRX is joint-friendly, making it a great option for injury recovery or long-term use.
Want to get started or refresh your routine? Here are 10 of the best TRX exercises that target every major muscle group.
Hold the handles with arms extended and stand facing the anchor. Sit back into a deep squat, using the straps for balance. Press through your heels to return to standing.
Muscles worked: Quads, glutes, hamstrings, core
Lean back with your body in a plank position, arms extended, and pull your chest up to the handles. Squeeze your shoulder blades together.
Muscles worked: Back, biceps, core
Face away from the anchor with hands on the handles and lower yourself down like a push-up. Keep your body straight and engage your core.
Muscles worked: Chest, shoulders, triceps
Place your feet in the foot cradles and hold a forearm plank. Maintain a flat back and avoid letting your hips sag.
Muscles worked: Core, shoulders, glutes
Lie on your back and place heels in the straps. Lift your hips and curl your legs toward your glutes, then extend back out.
Muscles worked: Hamstrings, glutes, lower back
Stand facing the anchor and place one foot in the strap behind you. Lower into a lunge on your front leg, keeping your chest up.
Muscles worked: Quads, glutes, core
Start in a plank with feet in the straps. Engage your core and lift your hips up toward the ceiling into a pike position, then lower back down.
Muscles worked: Abs, shoulders, lower back
Face away from the anchor and hold the straps with palms down. Bend elbows to lower forehead toward the handles, then extend arms to push back up.
Muscles worked: Triceps, shoulders, core
Put one foot in both foot cradles and stack your body sideways. Hold a side plank position, keeping your hips lifted.
Muscles worked: Obliques, core, shoulders
Start in a plank with feet in the straps and alternate driving knees toward your chest. Go fast for cardio or slow for control.
Muscles worked: Core, shoulders, legs
If you’re new to TRX, here are a few tips to make your workout safe and effective:
Focus on form first: Keep your core tight and spine neutral in every move.
Adjust resistance by angle: The more horizontal your body, the harder the move.
Breathe steadily: Exhale on exertion and inhale during the easier phase.
Start slow: Choose 4–5 exercises and do 2–3 rounds of 10–12 reps each.
Use a timer for circuits: Try 30 seconds on, 30 seconds off for each move.
TRX exercises offer a powerful and versatile way to build strength and stability using just your body weight. Whether you’re training at home, in a gym, or outside, you can customize a workout that fits your goals and skill level. Best of all, TRX keeps your workouts dynamic, challenging, and never boring.
Ready to give it a try? All you need is a suspension trainer, a sturdy anchor point, and a few square feet of space. Your body will thank you.