Build a Full–Body TRX Workout With These 16 Exercises

TRX is a suspension-training system developed by a Navy SEAL to support workouts in small spaces with minimal equipment. It leverages gravity and your body weight to help you build strength, increase your endurance, and improve your balance and overall stability.

This exercise system can accommodate anyone, from older adults with injuries to Olympic-level athletes, says Pete Holman, CSCS, a physical therapist and TRX product designer in Littleton, Colorado.

A portable fitness solution, TRX’s trademark black and yellow straps can be used in the gym, at home, and even on the road. For best results, use an overhead anchor point that’s 7 to 9 feet off the ground and strong enough to support your body weight. Always remember to test the security of your TRX system by pulling hard on it before using it for exercise.

Start strong with this lunge. Step forward with one foot as you open your chest by reaching your arms out wide. Then switch sides.

“It helps with upper body stability and light core activation,” says Dan McDonogh, a TRX personal–training specialist based in Portland, Oregon. “It's a good way to get someone warmed up quickly.”

Keep light tension on the straps by applying equal pressure.

“To prevent lower back damage, make sure that your abs are engaged,” Holman says.

With the TRX straps at mid-calf height, stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Lower into your split squat, keeping your torso tall with both knees bent at 90 degrees. Drive back up to the starting position by pushing through your front heel. Complete one to three sets of 8 to 12 reps on both sides.

“Be careful not to lunge forward,” Holman says. “Instead, move up and down.”

Adjust the TRX straps to mid-calf height, and sit on the floor facing the anchor point. Place both heels in the foot cradles, and roll onto your back, with your legs extended and feet directly below the anchor point. Lift your hips off the ground, drive both heels down and pull your heels toward your hips. Return to the starting position, and complete one to three sets of 8 to 12 reps.

This move really works the glutes, McDonogh says. “It [offers] full-body integration for the hamstrings and butt.”

Keep your head on the ground and your feet parallel, Holman says. “To avoid ‘sawing,’ make sure the handles move up and down with equal pressure.”

Adjust the TRX straps to mid-length, and stand facing the anchor point. Place your elbows under your shoulders with your palms facing each other and your hands holding the straps. Center one leg to the anchor point, then move the other back into a curtsy lunge, crossing behind the working leg with your knee pointed toward the ankle. Drive back up by pushing through your front heel until your back thigh is parallel to the floor. Complete one to three sets of 8 to 12 reps on both sides.

“This lower–body strengthening exercise is great for the glutes,” McDonogh says.

Slower is better with this exercise — it actually makes it harder.

Adjust the TRX straps to mid-calf height, and kneel facing away from the anchor point with your feet in the foot cradles. Place your hands on the ground slightly wider than shoulder-width, and lift up into a plank position. Lower your body toward the ground by bending your elbows to 90 degrees. Press back up, lift your hips slightly, and crunch, bringing your knees to your chest. Return to the starting position, and complete one to three sets of 8 to 12 reps.

“This [push-up] is a fully integrated upper–body [and] core–challenging movement,” McDonogh says. “Be sure to lift your hips slightly before doing the crunch.”

Want a challenge? “When you do the push-up and crunch, pause at the end for three seconds,” Holman says.

Adjust the TRX straps to a short height and stand facing the anchor point. Lean back with your arms straight and palms facing each other. Pull your body toward the anchor point and squeeze your shoulder blades. Return to the starting position, maintaining the slight midair plank, keeping your shoulders down. Complete one to three sets of 8 to 12 reps.

Standing up to train has many benefits, McDonogh says. “This exercise works all the muscles in the back. It really helps with posture issues.”

Adjust the TRX straps to mid-length, and stand facing the anchor point. Place the back of your hands in the foot cradles with your arms extended overhead and palms facing forward. Lower your hips toward the ground while driving your hands back and keeping your arms extended. Drive back up to the starting position by pushing through your heels, and complete one to three sets of 8 to 12 reps.

This move is a full–body mobility and stability exercise, Holman says. “It completely lights up the back side of the body and challenges the core.”

Adjust the TRX straps to mid-calf height, and kneel facing away from the anchor point with both feet in the foot cradles. Place your hands under your shoulders. Lift your knees off the ground into plank position. Raise your hips up, keeping your legs straight. Lower your body back to plank position, and complete one to three sets of 8 to 12 reps.

Holman calls this core-stability exercise a “crunch on steroids.”

“Don’t do this move too quickly, or it can get sloppy,” he says.

Also, make sure you’re driving your feet down with equal pressure to stay balanced.

Adjust the TRX straps to mid-calf height, and lie sideways to the anchor point. Place both feet in the foot cradles with your top leg slightly forward, and place your elbow under your shoulder. Line up your front heel with your back toes, brace your core, and lift your hips off the ground. Maintain your body alignment from head to toe. The elbow on the ground and both shoulders should be aligned as well. Hold the plank for as long as desired before switching sides.

Holman considers this exercise one of the best core-stabilizing challenges. It works on stabilizing your spine and helps reduce the risk of injury to your back.

Adjust the TRX straps to mid-length, and stand facing the anchor point with your arms extended straight, gripping the Rip Trainer bar with both hands. Lower your hips toward the ground, keeping your arms extended. Stand up while pulling the bar to your chest and, at the same time, squeezing your shoulder blades. Complete one to three sets of 8 to 12 reps.

This move works your glutes, Holman says. “It’s also great for back health, really strengthening the lower back.”

Adjust the TRX straps to mid-length, and stand facing away from the anchor point. Place the Rip Trainer bar against your chest. Take a big step forward into a lunge position while extending the bar away from your chest. Return to the starting position by pushing through your front heel while, at the same time, bringing the bar to your chest. Complete one to three sets of 8 to 12 reps on both sides.

This comprehensive, total-body move is a great balance exercise, Holman says.

“Make sure your abs are engaged so your back doesn’t arch,” he says. “You don’t want to put stress on your back. Your knee should stay in alignment with your foot [in your lunge].”

Adjust the TRX straps to mid-length, and stand facing the anchor point with the end of the Rip Trainer bar extended toward the anchor point. Grip the bar with both hands like an oar. Lower your hips toward the ground while simultaneously striking the end of the bar past your foot. Return to the starting position by standing up and extending the bar back toward the anchor point with control. Complete one to three sets of 8 to 12 reps on both sides.

“While executing this move, don’t look in the direction you’re rowing,” Holman says. “Drop down like you’re sitting on a chair.”

This balance and postural exercise is great for paddle-boarders, but it’s also helpful for martial artists, golfers, and people who want to focus on overall spine health.

Adjust the TRX straps to mid-length, and stand sideways to the anchor point, with the end of the Rip Trainer bar extended toward the anchor point. Grip the bar with both hands like a hockey stick. Pivot on the balls of your feet while at the same time extending the bar at a low angle toward your front foot. Return to the starting position by pivoting on the balls of your feet with control. Complete one to three sets of 8 to 12 reps on both sides.

Combining lunging and rotating movements, this dynamic exercise is good training for any sport where there’s a high-to-low spiral pattern, such as hockey, baseball, tennis, or lacrosse, Holman says.

Bonus: It gets your heart rate up. "This [exercise] can be done slower and more controlled, or with some velocity for more of a challenge," Holman says. As with any new movement, start out slow and work up in speed.

Adjust the TRX straps to mid-length, and stand facing away from the anchor point in an offset foot stance with the bar over your shoulder. Grip the bar with both hands like an axe. Strike overhead at an upward angle. Return to the starting position by lowering the bar back with control. Complete one to three sets of 8 to 12 reps on both sides.

This training move complements sports like tennis, volleyball, or baseball, all of which feature a lot of overhead movement that requires strength and stability. It works your triceps and shoulders, aids balance, and builds core strength, Holman says.

“Don’t push both arms out at the same time,” he says. “Imagine you're going for a long cast with a fishing rod.”

Adjust the TRX straps to mid-length, and stand facing away from the anchor point. Place your arms out in a “T” position. Walk forward until you feel a light stretch across your chest and shoulders. Step forward to increase the intensity of the stretch. Keep your shoulder blades down.

Use this movement as part of your cool-down routine.

“It’s a great stretch through the shoulders, chest, and abdomen,” McDonogh says. Plus, it’s good for shoulder stability.

With the TRX straps at mid-length, stand facing the anchor point with your feet hip-width apart. Gripping the Rip Trainer bar, make sure your arms are straight and your palms are down. Lean back and drop your hips away from the anchor point. Place your head between your arms and relax your shoulders.

"Pretend your hands are like hooks,” Holman says. “Don't white-knuckle it. Let gravity do the work.”

If you spend your days sitting at a desk, you can help give your back a break with this move, McDonogh says. It’s also a great finish to this full-body TRX workout.