TRX Workouts: Best TRX Exercises for Beginners

TRX workouts are great because you can do them anywhere. These suspension trainers also allow you to do something more challenging that plain old bodyweight exercises. When your body works harder, you burn more calories. So, you lose more weight. That’s why we love the best TRX exercises.

In this installment of our exercises and workouts series, we’ll go through the top TRX exercises for beginners. This will let you enjoy a full body workout.

We breakdown the exercises below into 3 main categories:

  • TRX upper body exercises
  • TRX lower body exercises
  • TRX core exercises

Best TRX Exercises

TRX Upper Body Exercises

1. TRX Push Up

  • Muscles Worked: Chest, Shoulders, Arms, Core

This is a step up above your regular push up. By placing your feet on the less stable straps you’re working your core as well as balance and stability. This gives you more bang for your buck compared to regular push ups.

How to Do TRX Push Ups

  • Insert your feet into the straps.
  • Lie on the floor on your stomach.
  • Bring your arms up to the side of your chest.
  • Push yourself up while keeping your core tight. The goal is to maintain a straight body throughout the exercise.
  • Lower yourself back to the floor.

2. Chest Press

  • Muscles Worked: Chest, Arms

Taking the TRX push up to another level is the chest press. This does reduce the resistance since you’re standing up. But, the straps make it more unstable to press against.

So while you may not be building bigger chest and arm muscles with this exercise, it will work different muscles giving you better stability and balance.

How to Do the Chest Press

  • Stand between the straps so you’re facing away from them.
  • Grab hold of the straps.
  • Extend your arms in front of you at shoulder height.
  • Lean forward until your body is at a 60 degree angle with the ground.
  • Bend your elbows to lower your chest between your hands.
  • Push yourself back up using your arms to the starting position.

3. Shoulder TWYI Fly

  • Muscles Worked: Deltoids (Front, Side, Rear), Upper Back

This is an exercise that everyone should be doing on a regular basis. They’re great for shoulder health. And, they improve shoulder and upper back mobility and stability.

The TWYI series uses 4 different shoulder movements. Each is named after the form your body and arms make when doing the exercise.

How to Do the Shoulder TWYI Series

The T Fly Exercise

  • Stand in front on the suspension trainer. Use a stance at least shoulder width apart.
  • Grab the straps and lean back so your body is at a slight diagonal angle.
  • Keep your arms extended at chest height. This is your starting position.
  • Bring your arms out to the sides forming a letter T with your body. This is the T fly.
  • Return to the starting position.

Doing the W

  • Bend your elbows forming a 90 degree. Bring your bent arms to your sides. This forms the W fly.
  • Return to the starting position.

Forming the Y

  • Open your arms and lift them overhead, forming a letter Y with your arms.
  • Return to the starting position.

The Letter I

  • Bring both arms together and lift them up overhead to form the I fly.
    Return to the starting position.

4. TRX Rows

  • Muscles Worked: Back, Biceps, Shoulders, Core

For a strong, bulletproof back, do this exercise regularly. Together with the TWYI they cover your mid and upper back. This not only prevents back pain, it also improves your posture.

How to Do TRX Rows

Stand facing the straps with feet at least shoulder width apart.
Grab hold of the handles and extend your arms. This will make you lean back on a diagonal angle.
With both arms to your sides, pull yourself up until the handles reach your chest.
Slowly lower yourself back to the start.

5. Bicep Curls

  • Muscles Worked: Biceps, Core

Very functional, bicep curls work the front of your arms. They not only make them look sexy, they also let you carry heavy things easily.

How to Do Bicep Curls

  • Stand facing the straps.
  • Grab hold of the handles using an underhand grip.
  • Position both arms on your side extended.
  • Curl your biceps bringing the handles to your forehead.
  • Return to the starting position.

6. Triceps Extension

  • Muscles Worked: Triceps

Want a solution to flabby arms? Do tricep extensions. This exercise works the back of your arms. It tones and firms them so you never have to worry about arm flab ever again.

How to Do Tricep Extensions

  • Grab the handles.
  • Stand facing away from the TRX using a wide stance.
  • Extend your arms as you lean forward.
  • Bring your arms to chin level in front of you.
  • Bend your arms as you lower your body through them. Keep your back and legs straight as you go down.
  • When your hands are over your head, push them forward to slowly straighten your arms.


TRX Lower Body Exercises

1. Squat

  • Muscles Worked: Quads, Glutes, Hamstrings, Core

These are the ultimate lower body exercise. Admittedly, using a suspension device for squats simplifies the exercise. It reduces the amount of resistance you’ll be using.

What it does help with is form. Using the straps lets you control your body as you lower yourself. This allows you to stabilize yourself and use proper technique in lowering and pushing yourself back up.

How to Do Squats on a TRX

  • Grab both handles with your hands.
  • Bend your elbows as you keep both arms by your sides.
  • Slowly lower yourself into a squat position. Extend your arms as you go down.
  • When you get to parallel, push yourself back up using your heels.

2. Lunge

  • Muscles Worked: Quads, Core

Do the lunge to make sure that both your legs are balanced. This not only makes them look great, it also reduces the risk of injury. Best of all, it will eliminate any possibility of lower back pain in the future from uneven legs.

TRX lunges can be done in a variety of ways. Two of the most common are.

  • Holding the straps with your arms. This lets you use the straps as support as you do a regular lunge.
  • Suspending your feet on the straps. This elevates your rear leg, making it similar to a Bulgarian split squat. But more unstable.

For our purposes, we’ll go with the second one. This way you get stronger. And, improve on your stability and balance along the way.

How to Do TRX Lunges

  • Position yourself so your back faces the straps.
  • Insert your left foot into the straps.
  • Place both hands on your hips or across your chest for balance.
  • Lower your front leg until your right thigh is parallel to the ground. This will extend your back leg and give it a good stretch.
  • When you get to parallel, push through your heels to bring yourself back to upright position.

3. Hamstring Curl

  • Muscles Worked: Hamstrings, Glutes, Quads, Hips

Doing these curls works your hamstrings much like you do your biceps. They’re a great leg movement because they not only shape the back of your legs but also tone your butt and thighs.

How to Do Hamstring Curls

  • Hook your ankles into the cradles.
  • Lie on the floor.
  • Position your arms to your sides to support and balance your body.
  • Lift your hips off the floor and straighten your body.
  • Curl your hamstrings by bringing your heels in towards your butt.
  • Straighten your legs back to the starting position.

4. Glute Bridge / Hip Press

  • Muscles Worked: Glutes, Hamstrings, Back, Core

Want something that tones your booty and works your core at the same time? Try the TRX glute bridge.

This exercise kicks up the intensity of your regular glute bridge by placing your legs on a less stable surface. Doing so forces your abs and lower back to stabilize your body so you can keep your hips up.

How to Do TRX Glute Bridges

  • Lie on your back.
  • Hook your ankles into the cradles.
  • Extend both arms out to your sides. They will provide you with support and help stabilize your body.
  • Pull your heels towards you until your knees are at a 90 degree angle.
  • Raise your hips until your legs and your body form a straight line.
  • Lower yourself back to the starting position.


TRX Core Exercises

1. TRX Plank

  • Muscles Worked: Core

For core stability, it’s hard to beat the plank. It’s simple, yet, it will work your entire abs. The best part about it is no sit ups or crunches.

How to Do the TRX Plank

  • Insert your feet into the foot cradles.
  • Turn face down on the floor. Support yourself with your hands.
  • Position your hands underneath your shoulders.
  • Lower yourself on your elbows and forearms. They will support your body throughout the exercise.
  • Straighten your legs and tighten your core. Your body should be in a straight line.
  • Hold for 30 seconds to 1 minute.

Side Plank

  • Muscles Worked: Obliques, Shoulders

This is a great complement to the plank. Together they allow you to get full anterior core coverage. The side plank covers the obliques, which are the side ab muscles. They work to help stabilize your core and prevent back pain.

How to Do the TRX Side Plank

  • Insert both feet into the foot cradles.
  • Lie on your right side.
  • Prop yourself up on your right elbow. This arm will serve to support you throughout the exercise.
  • Straighten both legs and tighten your core. Your body should be in a straight line with your legs.
  • Extend your left arm to the ceiling.
  • Hold for 30 seconds to 1 minute.

TRX Crunch

  • Muscles Worked: Core

The crunch is a staple in any ab workout. With the suspension trainer, you’ll be performing this exercise in a different position.

While more difficult to get used to, it is more effective than standard crunches. You’ll burn more calories with this exercise. And, work on your shoulder and upper back stability as well as tone your glutes and legs.

How to Do TRX Crunches

  • Adjust the straps so they are about 6 to 8 inches from the ground.
  • Get on all fours and slide your feet into the TRX’s foot cradles.
  • Get on a plank position and keep your body straight.
  • Bring both knees towards your chest to crunch.
  • Push back both knees to extend your legs.
  • Repeat for 8 to 12 repetitions.