The 16 Best TRX Exercises To Target Every Muscle Group

TRX suspension training has revolutionized bodyweight fitness since its debut in the early 2000s. Originally developed by a Navy SEAL for effective training in remote locations, the TRX system delivers a full-body workout using only your body weight and a pair of adjustable straps. Whether you're a frequent traveler, home exerciser, or gym-goer looking to diversify your routine, TRX offers unmatched versatility and functional strength development.

This guide breaks down the 16 most effective TRX exercises, categorized by muscle group, with clear step-by-step instructions, variations, and integration into a complete training plan. You’ll also discover how to progress over time and maximize results—no weights required.

Why TRX Training Works

TRX leverages suspension-based resistance, turning every movement into a stability challenge. Unlike traditional bodyweight exercises, TRX forces constant core engagement and joint stabilization, amplifying muscle activation across primary and supporting muscle groups. This makes it ideal for building functional strength, improving balance, and enhancing muscular endurance.

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TRX Exercises for Back and Biceps

The back and biceps respond exceptionally well to TRX workouts due to the system’s ability to simulate pulling movements without heavy equipment.

1. Chin-Up

A foundational vertical pull that targets the lats, biceps, and upper back.

How to perform:

• Adjust straps so handles hang at waist height.
• Grip with palms facing you (underhand), arms fully extended.
• Pull shoulders back and brace core.
• Drive elbows down until chin clears the hands; lower slowly.

Variations:

• Narrow grip for increased bicep focus.
• Progress by shifting weight to one arm (use “finger method” to reduce support gradually).

2. Pull-Up

Targets the lats and mid-back more than chin-ups due to an overhand grip.

Execution:

• Grip handles slightly wider than shoulders, palms away.
• Retract shoulder blades before pulling up.
• Drive elbows down and back until head passes hands.

Progression Tips:

• Alternate grip widths weekly (wide for lats, narrow for traps).
• Shift body toward one handle to increase difficulty.

3. Inverted Row (Australian Row)

A horizontal pull mimicking barbell rows—excellent for upper back thickness.

Steps:

• Set straps at mid-height; lie underneath, grabbing handles.
• Keep body straight from head to heels.
• Pull chest toward hands, elbows at 45°.
• Lower with control.

Modifications:

• Elevate feet to increase intensity.
• Use neutral or underhand grips for variation.

4. Reverse Fly

Isolates the rear delts and upper back, promoting posture correction.

Technique:

• Lean back with arms extended forward.
• Slight elbow bend; open arms wide like a “reverse hug.”
• Squeeze shoulder blades at peak contraction.

Progression:

• Perform unilaterally by extending one arm forward.

TRX Exercises for Chest, Shoulders, and Triceps

These pushing movements build upper-body strength while challenging stability.

5. Suspended Push-Up

More intense than standard push-ups due to instability.

Form Guide:

• Place hands in handles; assume plank position.
• Tuck elbows at 45°; lower chest below hand level.
• Push through palms to return.

Advancement:

• Shift weight toward one hand.
• Adjust strap height unevenly to simulate one-arm push-ups.

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6. Feet-Supported Push-Up (Decline Push-Up)

Increases shoulder and upper chest activation.

Setup:

• Feet in straps, body angled downward.
• Hands slightly wider than shoulders.
• Lower chest to floor while maintaining tight core.

Progression:

• Raise foot height incrementally.

7. Dip

Challenging but effective for triceps, chest, and anterior shoulders.

Safety Note: Use stable anchors if possible to prevent handle rotation.

Steps:

• Grip handles, jump to locked-out position.
• Lower slowly with elbows tucked.
• Lean torso forward slightly at bottom.

Beginner Modifications:

• Isometric holds at top or bottom.
• Controlled negatives.
• Assisted jumps.

8. TRX Chest Fly

Isolates the pectoral muscles with added core demand.

Execution:

• Face away from anchor; arms extended forward.
• Lean in, then open arms wide in a hugging motion.
• Return by squeezing chest.

Progression:

• Increase body angle (more horizontal) for greater load.

TRX Lower Body Exercises

Suspension training enhances lower-body control, balance, and unilateral strength.

9. Squat

Supports proper form and allows progression from assisted to advanced versions.

How To:

• Hold TRX for balance if needed.
• Feet shoulder-width apart, toes slightly out.
• Sit hips back until thighs are parallel.

Progressions:

• Add jump at top (squat jump).
• Transition toward pistol squats using single-leg loading.

10. Rear-Foot Elevated Split Squat

Also known as Bulgarian split squat—brutal for quads and glutes.

Setup:

• Back foot in strap, front leg forward.
• Lower until rear knee nearly touches ground.
• Keep front shin vertical.

Regression Options:

• Use wall or chair for balance.
• Reduce range of motion initially.

11. Glute Bridge

Activates glutes, hamstrings, and core dynamically.

Steps:

• Feet in straps, hips lifted to form straight line.
• Squeeze glutes at top; lower slowly.

Advanced Variants:

• Single-leg bridge.
• Add leg curl at top position for extra hamstring burn.

12. Pistol Squat

A hallmark of lower-body control and strength.

Tips:

• Use TRX lightly for balance.
• Keep torso upright, non-working leg extended.
• Descend as low as mobility allows.

Progression Path:

• Gradually reduce TRX assistance over weeks.

TRX Core Exercises

Every TRX move engages the core—but these target it directly.

13. TRX Rollout

One of the best ab builders without equipment.

Execution:

• From plank position, extend arms forward.
• Maintain rigid torso; avoid hip sag.
• Return using abdominal strength.

Modification:

• Widen arm placement if shoulder mobility is limited.

14. TRX Knee Tuck

Works rectus abdominis and hip flexors, similar to cable crunches.

How To:

• Feet in straps; pull knees toward chest.
• Tilt pelvis posteriorly at peak contraction.
• Can be done unilaterally or explosively for cardio effect.

TRX Cardio Exercises

Boost heart rate while maintaining muscle engagement.

15. TRX Jump Squat + Row Combo

Hybrid movement combining strength and power.

Steps:

• Hold handles during squat.
• At top, perform explosive jump while pulling upward.
• Control descent using back muscles.

Ideal for high-rep finishers (50–100 reps).

16. TRX Mountain Climbers

Suspension adds instability, increasing core demand.

Execution:

• Feet in straps; alternate knee drives.
• Can perform bilaterally or laterally for variation.

Perfect for metabolic conditioning circuits.

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Sample TRX Workout Routine (4x/Week)

Use Rate of Perceived Exertion (RPE) to guide effort—focus on progression over exact reps.

Upper Body Session

• Decline Push-Ups – 3 sets × 4–8 reps
• Pull-Ups (vary grip weekly) – 3 × 4–8
• Dips – 3 × 6–10
• Chin-Ups – 3 × 6–12
• Inverted Rows – 3 × 10–20
• Chest Flys & Reverse Flys – 2 × 10–20 each (can superset)

Lower Body Session

• Pistol Squats – 3 × 4–8
• Rear-Foot Elevated Lunges – 3 × 6–10
• Glute Bridges – 3 × 4–8
• TRX Squat Jumps – 3 × 5
• Bodyweight Squats – 3 × 15–20+
• TRX Rollouts – 3 × 5–10
• Mountain Climbers – 1–3 sets × 100 reps

How to Progress With TRX Training

Since you can't add external weight:

1. Shift load unilaterally (e.g., pull toward one hand).
2. Place limbs in weak positions (e.g., extend one arm during push-up).
3. Increase range of motion asymmetrically (e.g., one higher strap).

Always aim to reduce reliance on assistance over time.

Frequently Asked Questions (FAQ)

Q: Can beginners do TRX workouts?

Yes! Beginners can adjust strap height and use body angle to modify difficulty. Start with assisted squats and inverted rows before advancing.

Q: Do I need to install the TRX at home?

No permanent installation needed. Most systems anchor to doors, beams, or trees—ideal for travel and outdoor workouts.

Q: How often should I do TRX workouts?

3–4 times per week is optimal. Alternate upper/lower sessions or do full-body circuits with rest days in between.

Q: Can TRX build muscle like weights?

Yes—when combined with progressive overload principles (e.g., unilateral loading), TRX stimulates hypertrophy effectively through time under tension and stability demands.

Q: Is TRX good for core strength?

Absolutely. Nearly every exercise requires core stabilization, making it a built-in ab workout.

Q: What muscles does the TRX suspension trainer target?

It targets all major groups—back, chest, shoulders, arms, legs, glutes, and core—making it perfect for full-body training.

With consistent practice, TRX becomes a powerful tool for building strength, mobility, and endurance anywhere—no gym required.