TRX suspension training is one of the most effective ways to build strength using your own body weight. By leveraging gravity and the adjustable straps, TRX allows you to target multiple muscle groups while improving balance, flexibility, and core control.
Below are eight essential TRX exercises designed to engage your entire body — from your legs and glutes to your back, arms, and core.

1. TRX Lunge Row

This full-body movement combines the benefits of a reverse lunge with a pulling motion for the upper body. It primarily engages your glutes, quads, lats, and core, making it an excellent coordination and balance challenge.

How to do it:

  1. Hold the TRX handles with your arms extended.

  2. Step one leg backward into a lunge while keeping your chest tall.

  3. As you return to the starting position, pull your chest toward your hands using your back muscles.

  4. Lower slowly and repeat, alternating legs.

Trainer tips:

  • Maintain a tight core throughout the motion.

  • Focus on pulling with your back rather than your arms.

  • Keep your knees and hips aligned to avoid strain.

Benefits:
This combo exercise builds functional strength, mimics real-life movements, and boosts overall coordination.

2. TRX Chest Press

A bodyweight version of the push-up, this exercise targets the chest, shoulders, and triceps while activating your core for balance.

How to do it:

  1. Face away from the anchor point and hold the handles at chest height.

  2. Lean forward, forming a straight line from head to heels.

  3. Lower your chest between your hands by bending your elbows.

  4. Press back up to the starting position.

Trainer tips:

  • Keep your body rigid and core engaged.

  • Avoid letting your hips sag or your shoulders collapse.

  • The steeper the angle, the harder the exercise.

Benefits:
Improves upper-body power, core stability, and shoulder endurance — all with joint-friendly resistance.

3. TRX Triceps Press

The TRX Triceps Press isolates the triceps while engaging your shoulders and core for stability. It’s ideal for toning the arms and improving pressing strength.

How to do it:

  1. Stand facing away from the anchor point, holding the straps near your forehead.

  2. Keep your elbows high and bend them forward, lowering your body.

  3. Push through your palms to return to the starting position.

Trainer tips:

  • Keep your body in a straight line; don’t bend at the hips.

  • Move slowly to maintain control and tension.

  • Keep your elbows fixed in position for maximum triceps engagement.

Benefits:
Enhances arm definition and stability in pushing movements used in daily activities.

4. TRX Triceps Extension

This variation focuses on extending your elbows fully to target the long head of the triceps. It also helps improve control in pushing motions.

How to do it:

  1. Start with your arms extended in front of you, body leaning forward.

  2. Bend your elbows, bringing your forehead toward your hands.

  3. Press back up by extending your elbows.

Trainer tips:

  • Keep your elbows close to your head.

  • Maintain a neutral spine and tight core.

  • Control both directions — avoid jerky motions.

Benefits:
Builds upper-arm strength and improves shoulder stability, making it great for athletes and fitness beginners alike.

5. TRX Biceps Curl

One of the best isolation exercises using TRX, this move strengthens your biceps and forearms while testing your grip and control.

How to do it:

  1. Face the anchor point and lean back with your arms straight.

  2. Keep your elbows high and bend them to bring your hands toward your temples.

  3. Slowly lower yourself back to the starting position.

Trainer tips:

  • Keep your elbows stationary; only your forearms should move.

  • Avoid using your hips or shoulders to pull.

  • Squeeze your biceps at the top for maximum activation.

Benefits:
Enhances arm tone, grip strength, and pulling endurance — perfect for complementing back exercises.

6. TRX Y Fly

The TRX Y Fly is a powerful shoulder and upper-back exercise that strengthens the rear deltoids, traps, and rhomboids, helping correct posture and prevent shoulder injuries.

How to do it:

  1. Face the anchor point and hold the handles with straight arms.

  2. Lean back slightly with your body in a straight line.

  3. Pull your arms up and out into a “Y” shape.

  4. Slowly return to the start with control.

Trainer tips:

  • Avoid shrugging your shoulders.

  • Squeeze your shoulder blades together at the top.

  • Move slowly for better muscle engagement.

Benefits:
Improves shoulder stability, posture, and mobility, making it great for people who sit long hours or work at desks.

7. TRX Low Row

This fundamental TRX exercise builds upper-body pulling strength by engaging the lats, rhomboids, rear delts, and biceps.

How to do it:

  1. Face the anchor point and lean back with your arms extended.

  2. Keep your body straight from head to heels.

  3. Pull your chest toward the handles by driving your elbows back.

  4. Lower yourself under control and repeat.

Trainer tips:

  • Don’t round your shoulders at the bottom.

  • Keep your core engaged throughout.

  • Adjust your body angle to increase or decrease difficulty.

Benefits:
Strengthens the back and posture muscles, making it essential for countering the effects of sitting or slouching.

8. TRX Squat Row

A combination of lower- and upper-body strength training, the TRX Squat Row works your legs, glutes, back, and core simultaneously — making it one of the best total-body TRX moves.

How to do it:

  1. Face the anchor point with feet shoulder-width apart.

  2. Lower into a squat while holding the straps.

  3. As you rise, pull your chest toward the handles for a row.

  4. Lower slowly and repeat.

Trainer tips:

  • Engage your core to avoid leaning backward.

  • Squeeze your glutes and back at the top.

  • Maintain smooth transitions between the squat and row.

Benefits:
Enhances coordination, power, and calorie burn, making it ideal for full-body conditioning.

Why TRX Training Works

TRX suspension training leverages bodyweight resistance and instability to activate deep stabilizing muscles that traditional weights often miss.
Every move challenges your core because the straps force you to stabilize your body in space — improving not only strength but also coordination, posture, and injury prevention.

Key benefits:

  • Full-body engagement in every exercise

  • Scalable difficulty for all fitness levels

  • Improved mobility and flexibility

  • Portable setup — can train anywhere

Whether you’re an athlete, a beginner, or someone looking to upgrade your home workout routine, these TRX exercises offer an efficient way to sculpt your body and build real functional strength.

Safety Tips for TRX Workouts

  • Always anchor your TRX securely before starting.

  • Maintain controlled movements — avoid swinging.

  • Keep your core engaged to protect your lower back.

  • Adjust strap length for proper form and challenge level.

  • Stop immediately if you feel sharp pain or joint discomfort.

Consistency and control are more important than speed — TRX rewards precision over power.

Final Thoughts

TRX training bridges the gap between strength, balance, and mobility. These eight foundational moves — from the TRX Lunge Row to the TRX Squat Row — create a comprehensive workout routine that can be scaled to any fitness level.

You can perform them as a circuit (30–45 seconds each, 3–4 rounds) or integrate them into your current program to boost total-body performance.

Strong muscles, better posture, and improved coordination — all with a simple pair of straps. That’s the magic of TRX.