5 Best TRX Exercises: Monster Gains

If you're looking to build strength, stability, and core control, TRX exercises are a fantastic option that uses suspension training to engage multiple muscle groups.

Here are the top five TRX exercises—TRX Push-Up, Row, Squat, Bicep Curl, and Mountain Climber—that effectively target both upper and lower body strength; keep reading for a closer look at how each move works and the benefits they bring.

TRX Push-Up

The TRX Push-Up is a powerful exercise for building upper body strength and core stability through a unique, suspension-based push-up that challenges balance and muscle control.

It works well for both beginners and advanced fitness enthusiasts, as it can be easily modified by adjusting body position.

What Muscles Are Targeted and Why It Matters

The TRX Push-Up primarily engages the chest, shoulders, triceps, and core.

This combination makes it highly effective for building upper body strength while enhancing balance and core control.

The chest and triceps work together to push your body upward, while the shoulders assist and stabilize each movement.

The core is constantly engaged to keep your body aligned and balanced on the suspension straps, which requires a significant level of control and activation.

This setup not only strengthens the major pushing muscles in your upper body but also improves muscle coordination and stability, giving you a well-rounded strength-building exercise.

How to Perform the TRX Push-Up

To start, adjust the TRX straps to mid-length, ensuring they’re secure.

Stand facing away from the anchor point, holding each handle with your palms facing down.

Position yourself so your hands are in line with your shoulders, and walk your feet back to create an angle that suits your current fitness level.

The more upright your body, the easier the exercise will be; the closer you bring your chest toward the floor, the more challenging it becomes.

Once set, tighten your core, and lower your chest toward the handles by bending your elbows, keeping them close to your sides.

Stop when your chest reaches the level of your hands, then push back to the starting position.

Throughout the movement, focus on maintaining a straight line from head to heels, avoiding any sagging or arching in your lower back.

Proper alignment in each rep will ensure that you’re effectively targeting the right muscles and avoiding strain on your lower back.

Tips for Adjusting Intensity

One of the major benefits of the TRX Push-Up is its adaptability for different fitness levels.

Adjusting the angle of your body in relation to the floor is the simplest way to increase or decrease intensity.

A steeper angle, where your feet are closer to the anchor point and your body is more upright, will make the exercise easier, ideal for those just starting with TRX training.

For a greater challenge, step your feet farther back and lower your body closer to a horizontal position, increasing the workload on your upper body and core.

You can also add brief pauses at the bottom of each push-up to boost the time under tension and enhance muscle activation.

Another option is to progress by performing the exercise with one foot lifted off the ground, which increases core engagement by adding a balance challenge.

Benefits of the TRX Push-Up

The TRX Push-Up is a highly effective exercise for building upper body strength and core stability due to the inherent instability of the TRX straps.

This suspension-based instability requires additional core engagement to maintain form, adding a unique dimension to the traditional push-up.

Unlike a regular push-up, the TRX Push-Up trains your muscles to work together to stabilize the body, improving not only strength but also functional movement patterns that benefit everyday activities.

Additionally, by adjusting the intensity, this exercise can be tailored for beginners and advanced users alike, making it a versatile and progressive choice in any workout program.

TRX Row

The TRX Row is a powerful exercise that targets the upper back, shoulders, and biceps while engaging the core, making it a valuable addition to any workout routine focused on strength and posture.

This pulling movement not only helps improve upper body strength but also supports balanced muscle development, which is essential for functional fitness and injury prevention.

Primary Muscles Engaged and Their Role in Fitness

The TRX Row primarily targets the muscles of the upper back, including the rhomboids, trapezius (traps), and latissimus dorsi (lats), along with the biceps.

These muscles play an important role in supporting shoulder and spine stability, which are crucial for maintaining good posture and preventing shoulder strain.

Engaging the rhomboids and traps with each pull helps to counterbalance the forward pull of chest and shoulder exercises, promoting a balanced upper body.

Strengthening these muscles also benefits other pulling movements, like pull-ups and deadlifts, making the TRX Row a foundational move for anyone working toward improved upper body strength and stability.

Step-by-Step Guide to Performing the TRX Row

To begin, adjust the TRX straps to a mid-length position, ensuring they’re firmly anchored.

Stand facing the anchor point with your feet hip-width apart and grip the handles with your palms facing each other.

Lean back until your body is at a slight angle, keeping your arms fully extended and your body in a straight line from head to heels.

The steeper your angle (i.e., the closer your feet are to the anchor point), the more challenging the row will be.

From this starting position, pull your chest toward the handles by squeezing your shoulder blades together and bending your elbows, keeping them close to your body.

Focus on using your upper back muscles to initiate the movement rather than relying on your arms alone.

Once your chest is close to the handles, pause briefly, then slowly extend your arms to return to the starting position.

Throughout the exercise, keep your core engaged and avoid arching or sagging in your lower back, as this will ensure that your upper back muscles are doing the bulk of the work.

Tips for Mastery and Progression

The TRX Row is highly adaptable, making it suitable for both beginners and experienced users.

To adjust the intensity, modify the angle of your body: a shallower angle will make the exercise easier, while a steeper angle, closer to horizontal, will increase the difficulty.

For a greater challenge, you can perform single-arm rows to increase unilateral engagement and demand even more stability from your core.

Focusing on the quality of each repetition is essential to mastering this movement.

Avoid “cheating” by using momentum—control your movements and emphasize squeezing your shoulder blades together at the top of the row.

For those looking to progress toward pull-ups or chin-ups, the TRX Row is an excellent preparatory exercise, as it strengthens the muscles and movement patterns needed for these advanced pulling exercises.

Unique Benefits of the TRX Row

The TRX Row offers several benefits beyond standard strength training, as the suspension element increases core activation and muscle coordination.

Unlike traditional rows, the TRX Row demands core stability to maintain body alignment, which contributes to stronger overall balance and stability.

This exercise is also beneficial for those focused on improving posture, as it emphasizes back strength and counters forward-leaning postures common in daily life.

With its adaptability and focus on functional movement, the TRX Row is a valuable addition to any strength-building workout plan.

TRX Squat

The TRX Squat is an adaptable lower body exercise that allows you to improve squat form, build leg strength, and engage core stability.

With the added support of TRX straps, this squat variation is accessible for beginners and versatile enough for more advanced exercisers, making it ideal for anyone aiming to strengthen their legs.

Muscles Targeted and Their Importance in Lower Body Strength

The TRX Squat primarily engages the glutes, quadriceps, and hamstrings, which are essential muscles for lower body strength.

The glutes, the largest muscle group in the body, play a key role in stabilizing the pelvis and supporting hip movements.

Strong quads, located at the front of the thighs, are responsible for extending the knee, which is essential in many everyday movements like walking and climbing stairs.

The hamstrings, located at the back of the thighs, work alongside the glutes to stabilize and power hip extension.

Together, these muscles form the foundation of lower body strength, making exercises that engage all three critical for balanced strength and functional fitness.

How to Perform a Proper TRX Squat

To start the TRX Squat, stand facing the anchor point with your feet about hip-width apart and grip the handles firmly, keeping your arms extended.

Lean back slightly so there’s tension in the straps, which will help guide your movement and support your balance.

Begin the squat by bending your knees and pushing your hips back, as if sitting down into a chair, while keeping your chest lifted and core engaged.

Lower yourself until your thighs are parallel to the ground, or as close as your mobility allows, ensuring your knees stay aligned with your toes and don’t move too far forward past them.

Press through your heels to rise back up to the starting position, using your glutes and quads to power the movement.

Focus on a smooth and controlled motion throughout, avoiding any jerky or rapid movements.

Keep your core tight, and rely on the straps only as much as needed for stability rather than fully leaning into them.

This technique will allow your muscles to do the bulk of the work, maximizing strength gains.

How to Modify for Different Fitness Levels

The TRX Squat is highly adaptable for all fitness levels, making it a great option for those looking to improve squat form or progress in difficulty.

Beginners can lean back slightly more and use the handles for extra support, allowing for a stable, assisted squat that helps with balance and control.

For those with limited mobility or those rehabilitating from injury, the TRX handles provide an added level of confidence and support, making the squat movement more accessible and safer to perform.

For advanced users, you can increase intensity by adding pauses at the bottom of the squat, incorporating single-leg squats, or holding weights.

These variations add resistance and challenge your stability, further engaging the glutes and core.

Additionally, focusing on minimizing grip on the handles as you progress can shift more of the workload to your legs and core, enhancing the exercise’s effectiveness.

Advantages of Using TRX for Squats

The TRX Squat offers numerous benefits beyond a traditional squat, particularly for those new to strength training or recovering from injury.

The straps allow for increased control over movement, which helps beginners refine their squat technique and maintain proper form.

This added support is also beneficial for those in rehabilitation, as it reduces the risk of strain on joints while still building strength in the lower body.

Additionally, the TRX Squat can be easily modified to increase difficulty by adjusting reliance on the handles, making it suitable for gradual progression as strength improves.

The exercise also reinforces core stability since you must engage your core to maintain balance throughout the squat.

Altogether, the TRX Squat provides a safe, effective, and versatile lower body workout that promotes both strength and balance, making it a valuable exercise for all fitness levels.

TRX Bicep Curl

The TRX Bicep Curl is an effective way to isolate the biceps while using body weight for resistance, giving your upper arms a solid workout.

Unlike standard curls with weights, the TRX Bicep Curl requires core stability and balance, adding an extra layer of challenge that helps you build strength beyond the biceps alone.

Targeted Muscles and Their Benefits

The TRX Bicep Curl primarily targets the biceps and forearms, with an added focus on stabilizing muscles in the shoulders and core.

Strengthening the biceps helps improve upper body endurance and function, as they’re integral in many pulling and lifting movements both in and out of the gym.

Strong forearms play a key role in grip strength, which is important not only for lifting but also for maintaining joint health and stability in the wrists.

Additionally, working these muscles can support joint health and minimize strain on the elbows and shoulders, reducing injury risk over time.

Performing the TRX Bicep Curl Step-by-Step

To start, adjust the TRX straps to a mid-length position and stand facing the anchor point.

Grip the handles with an underhand grip, palms facing upward, and walk your feet forward to create a slight angle in your body.

Keep your arms extended in front of you, with a straight line from shoulders to heels and your core engaged to avoid arching your lower back.

To execute the curl, bend your elbows and pull your hands toward your forehead, focusing on keeping your elbows high and level with your shoulders throughout the movement.

This positioning ensures the biceps are effectively targeted.

Slowly extend your arms to return to the starting position, maintaining control to prevent swinging or relying on momentum.

Throughout each repetition, focus on keeping a straight line from head to heels and avoiding any sagging or arching in your core.

Maintaining this form ensures that the biceps do the bulk of the work, maximizing muscle engagement.

Modification Options and Core Engagement

The TRX Bicep Curl is versatile and can be easily modified to suit different fitness levels.

To increase the intensity, walk your feet closer to the anchor point, creating a steeper angle in your body.

This change adds more resistance, requiring greater bicep engagement and more core stability.

For those newer to TRX or working on building strength, stepping back slightly to create a more upright position will make the movement easier.

In addition to adjusting the angle, you can also vary your grip slightly by rotating your palms slightly inward as you curl, which adds a unique angle to the movement and activates the forearms more.

As with other TRX exercises, maintaining core engagement is crucial; the suspension straps force your body to stabilize, so keeping your core tight throughout the movement will improve overall effectiveness.

Benefits of TRX Bicep Curl in a Workout Routine

The TRX Bicep Curl is a valuable addition to any upper body workout because it allows you to isolate the biceps while simultaneously engaging the core.

This extra layer of stability and control from the suspension adds a unique challenge that benefits functional strength, as you’re working multiple muscle groups to maintain balance.

Additionally, the TRX Bicep Curl is joint-friendly because it uses body weight and adjustable angles rather than fixed weights, which can minimize strain on the wrists and elbows.

By incorporating this exercise, you gain a safe, effective way to build arm strength with the added bonus of core activation, making it a well-rounded move in any routine.

TRX Mountain Climber

The TRX Mountain Climber is a dynamic, high-intensity exercise that combines core strength, cardio, and full-body stability.

By incorporating suspension training, this version of the mountain climber amplifies core engagement and requires added control, making it a powerful movement for building endurance and coordination.

Core, Shoulder, and Leg Muscles Worked and Why They’re Key

The TRX Mountain Climber primarily targets the core, shoulders, and legs, all of which contribute to overall body stability.

The core muscles, including the abdominals, obliques, and lower back, are engaged to maintain a steady plank position and prevent the hips from sagging.

The shoulders play a crucial role in stabilizing the upper body, providing support as you drive each knee forward.

This movement also works the legs, specifically the hip flexors and quads, which power the knee drive and add intensity.

Together, these muscle groups create a balanced workout that enhances strength, stability, and endurance, all of which are essential for functional fitness and overall body coordination.

Detailed Instructions for Performing the TRX Mountain Climber

To set up for the TRX Mountain Climber, start by adjusting the TRX straps to hang about six inches above the ground.

Place your feet in the straps and position yourself face down in a plank, with your hands shoulder-width apart and your body in a straight line from head to heels.

Engage your core, tighten your glutes, and keep your shoulders directly over your wrists to maintain proper alignment.

From this plank position, begin the movement by driving your right knee toward your chest, keeping your core tight and maintaining a straight back.

As you extend your right leg back to the starting plank, immediately drive your left knee toward your chest, creating a continuous, alternating motion.

Aim to move at a controlled, steady pace rather than rushing, as this will help maintain form and fully engage the core and shoulders.

Ensure that your hips stay level throughout, avoiding any sagging or twisting, to get the most out of each repetition.

Pacing and Form Tips for Best Results

For the best results, focus on maintaining a consistent pace rather than speeding through the movement.

This steady pace will help you engage the muscles effectively while also maximizing the cardiovascular benefits of the exercise.

Start slowly if you’re new to TRX Mountain Climbers, focusing on controlled movements to build familiarity with the form.

Keep your core engaged to prevent your hips from sagging or rising too high, which can compromise stability and reduce core activation.

If you’re looking to increase intensity, you can gradually pick up the pace once you’re comfortable with the technique.

However, maintaining control is key—fast, uncontrolled movements can lead to loss of form, reducing the exercise’s effectiveness and increasing the risk of strain.

Aim to find a rhythm that challenges your endurance while allowing you to maintain proper alignment.

Key Benefits of TRX Mountain Climber

The TRX Mountain Climber is a standout exercise for building core strength, enhancing cardiovascular endurance, and providing a full-body workout.

The instability of the TRX straps requires continuous core engagement, which not only builds abdominal strength but also improves balance and stability.

Additionally, the constant knee drives elevate heart rate, making this an effective cardio workout that builds endurance and can even aid in calorie burning.

By incorporating this move into your routine, you gain a multifunctional exercise that boosts core strength, conditions the upper and lower body, and provides a metabolic boost, supporting both strength and cardiovascular fitness.

Putting It All Together: Sample TRX Routine

A well-rounded TRX workout can help you build strength, improve stability, and increase endurance.

This sample routine incorporates the five essential TRX exercises—Push-Up, Row, Squat, Bicep Curl, and Mountain Climber—to give you a balanced, full-body workout.

Whether you’re a beginner or more advanced, you’ll find the following structure adaptable to your fitness level, with options for progression as you build strength and confidence.

Suggested Workout Sequence

For this routine, aim to complete three rounds of each exercise with a brief rest in between.

Adjust the number of sets and reps based on your fitness level, starting with lower reps and fewer rounds if you’re a beginner, and working up as you get stronger.

Rest for 30 seconds between exercises and take 1–2 minutes between rounds.

  1. TRX Push-Up
    • Beginner: 8–10 reps
    • Intermediate: 10–12 reps
    • Advanced: 12–15 reps
    Focus on maintaining proper alignment and core engagement. Adjust your body angle as needed to control intensity.
  2. TRX Row
    • Beginner: 8–10 reps
    • Intermediate: 10–12 reps
    • Advanced: 12–15 reps
    Keep your shoulders down and squeeze your shoulder blades together at the top of each row. Move slowly to maximize back engagement.
  3. TRX Squat
    • Beginner: 10–12 reps
    • Intermediate: 12–15 reps
    • Advanced: 15–20 reps
    Use the straps for balance but allow your legs to do most of the work. Keep your core tight and push through your heels as you rise.
  4. TRX Bicep Curl
    • Beginner: 8–10 reps
    • Intermediate: 10–12 reps
    • Advanced: 12–15 reps
    Control each curl and avoid swinging. Focus on squeezing your biceps as you bring your hands toward your forehead, keeping elbows high.
  5. TRX Mountain Climber
    • Beginner: 20–30 seconds
    • Intermediate: 30–45 seconds
    • Advanced: 45–60 seconds
    Move at a steady pace and keep your hips level. This exercise is high-intensity, so focus on form to get the most out of each knee drive.

Tips for Progression and Tracking Your TRX Workout

As you progress with this routine, you can adjust several variables to keep challenging your muscles and prevent plateaus.

Start by increasing the reps or time for each exercise, which will enhance endurance and strength over time.

For moves like the TRX Push-Up, Row, and Bicep Curl, lowering your body angle relative to the ground makes the exercises more challenging, while a shallower angle provides an easier starting point.

Adding pauses at the most difficult points of the movement, such as holding at the bottom of a squat or at the peak of a row, can also increase intensity by boosting time under tension.

Tracking your progress is essential to stay motivated and gauge improvement.

Record the number of reps, sets, and any changes in body angle or added pauses.

Keeping track allows you to see tangible progress, showing which areas may need additional focus and celebrating gains in strength and endurance.

This approach helps ensure your TRX workouts are both challenging and rewarding as you advance.

Conclusion

Incorporating these five TRX exercises into your routine builds balanced strength, stability, and endurance using just body weight and suspension.

By adjusting intensity and tracking progress, you’ll see consistent improvement across core, upper, and lower body muscles.

With dedication, TRX training offers an effective, adaptable path to full-body fitness.