Suspension Training: TRX Routines and Exercises

If you enjoy TRX, here's a list of exercises that may be ideal for your training sessions. Take notes and try to include them in your normal routine.
Suspension Training: TRX Routines and Exercises

Last update: 04 November, 2019

Suspension training with TRX allows you to add an additional challenge to many classic exercises. This helps to develop strength, balance, flexibility, and stability. Since it can be used anywhere, it’s a very versatile tool. In other words, it offers the benefits of strength training without the need to lift heavy weights or to buy large machines.

TRX training also improves muscle strength and endurance while improving mobility and joint flexibility. Due to the flexible nature of suspension training, the different exercises constantly engage the whole body and this improves balance. Remember, there is no limit to the progress you can make. TRX is also suitable for everyone, from beginners to the most advanced athletes.

woman suspension training

Suspension training: TRX routines and exercises

Here’s a list of some routines and exercises that you can incorporate into your routine:

The mountaineer

The first exercise we would like to suggest for you is called the mountaineer. It’s an intense exercise that will allow you to burn calories and work-out your abs. Firstly, place your feet on the handles with your toes facing downwards.

Next, put your hands in a horizontal position and move your right knee forward and then bring it back to its original position. This exercise consists of doing the same movement with each leg alternately. Before carrying out the first exercise it is important to warm up.

Chest pressure

This second exercise is quite easy to incorporate into your suspension training routine. To start, place yourself in front of a TRX anchor point with your hands grabbing the handles directly in front of your body.

Next, flex your elbows until your hands are close to your ribs. From this position, extend your arms outwards in front of your chest to bring the handles back to their original position.

Low rowing

To start this exercise, face the anchor point of the TRX while holding the handles and leaning back.

Next, use your back muscles, as if you were rowing, moving your body upwards until your hands are beside your check. Try to perform the exercise in a single controlled movement.

“Never give up! Failure and rejection are only the first steps to success.”

-Jim Valvano-


This exercise is very simple to carry out. First, kneel on your hands and knees, with your back to your TRX and your feet on the handles. 


To continue, assume a flex position in which your hands are directly below your shoulders. Flex your abs and glutes and make sure you keep your shoulders, hips, and ankles aligned.


To perform lunges with the TRX, you must first face the anchor and hold the handles with your palms facing each other. Then, lift your left leg until your thigh is parallel to the ground and your knee is at a 90-degree angle.

Lunges training

Next, move your left leg back and push it downwards until your right thigh is parallel to the ground. Maintain your weight on your right heel and flex your glutes as you get up.

One-legged squat

To perform this exercise, face the anchor points and grab the handles. Go back a couple of steps in order to increase the tension on the straps. Next, extend your right leg and start moving downwards to perform a squat while maintaining the extension of your right leg and keeping your left heel on the ground.

Once you reach a 90-degree angle, use your left heel to get back up and return to the starting position. Make sure you keep your arms straight during all stages of the exercise to avoid using your upper body instead of your legs.


This last exercise will work out your hamstrings with the TRX. Place your back on the floor while maintaining the handles under your heels. Next, lift your hips in order to align your shoulders to your heels. Bend your knees and pull the handles towards your buttocks until your heels are below your knees.

To finish the exercise, push your hips up until they are aligned with your knees and shoulders. To return to the starting position, lower your hips and then extend your legs.

We hope that you will incorporate our list of TRX exercises into your routine in order to enhance your suspension training. Now that you know the basics, what are you waiting for? Get started!

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.