Full body TRX workouts can build real strength and muscle with nothing more than two straps and an anchor point. By changing your body angle, stance, and tempo, the same suspension trainer can challenge a first-time lifter or an experienced one. To find the exercises that matter most, we looked at Fitbod’s TRX exercise directory, where Fitbod users have logged more than 3.59 million sets across 61 TRX exercises. Below are the 12 best TRX exercises for a full body workout, ranked with that real-world data, plus how to progress each move and three sample workouts you can start this week.
Key Takeaways
- Yes, you can build strength and muscle with TRX. Fitbod’s guide to building muscle with light weights cites research showing loads below 60% of your 1RM produce comparable muscle growth when sets are taken close to failure exactly how suspension training works.
- Fitbod users have logged 3.59 million+ sets across 61 TRX exercises in the app’s public TRX exercise directory.
- The TRX Row is the clear #1 with 489,069 sets logged, about 1 in every 7 TRX sets in Fitbod. The top 10 TRX exercises account for 52% of all TRX sets logged.
- A complete full body TRX workout covers five patterns: a squat, a hinge, a push, a pull, and a core move. The 12 exercises below cover all five.
- Progression comes from body angle, stance, tempo, and single-limb work not adding plates. Change one variable at a time.
- Adaptive programming makes TRX training stick. Fitbod members on adaptive plans complete 85% of sessions vs. 72% on static routines.
Table of Contents
- Why TRX Works for Building Strength and Muscle
- How We Ranked These TRX Exercises
- 1. TRX Row
- 2. TRX Chest Press
- 3. TRX Squat
- 4. TRX Alternating Hamstring Pull-In
- 5. TRX Glute Bridge and Hip Thrust
- 6. TRX T, Y, and W Deltoid Fly
- 7. TRX Power Pull
- 8. TRX Atomic Push-Up
- 9. TRX Pistol Squat
- 10. TRX Bicep Curl and Tricep Extension
- 11. TRX Pike
- 12. TRX Squat and Row
- How to Make TRX Exercises Harder
- 3 Sample Full Body TRX Workouts
- FAQs
- Final Thoughts
Why TRX Works for Building Strength and Muscle
TRX stands for Total Resistance Exercise: a set of adjustable straps anchored overhead or to a door, which let you use your own bodyweight as resistance from almost any angle. Because you control how much of your bodyweight you’re moving by changing your body angle, a single set of straps can scale from beginner rows to advanced single-leg squats.
That flexibility is why suspension training holds up as more than a travel workout. Fitbod’s breakdown of suspension training benefits highlights research showing:
- Greater abdominal muscle activation in suspended planks compared with floor planks (Journal of Strength and Conditioning Research, 21 participants).
- Improved strength, jump performance, and agility in basketball players after suspension training (Journal of Education and Training Studies, 20 athletes).
- Lower body fat and better strength in overweight women following a suspension training program (International Journal of Sports Science, 12 participants).
- Better grip strength, gait speed, and quality of life in older adults (International Journal of Sports Medicine).
The muscle-building question comes down to effort, not load. Fitbod’s guide to building muscle with light weights summarizes a 28-study review in which untrained and recreational lifters using loads under 60% of 1RM or weights allowing 15+ reps saw hypertrophy comparable to those lifting heavier.
The catch: sets need to be taken to or near failure, with enough total volume. Fitbod trainer Nicholas Cerone makes the same point in Fitbod’s bodyweight strength guide: bodyweight training produces comparable hypertrophy to resistance training when volume and intensity are matched, with most people noticing strength gains in 2–4 weeks and visible changes in 6–12 weeks.
The honest limitation, which Fitbod’s suspension training article also flags: TRX alone may not maximize lower-body strength for advanced lifters, because your legs can eventually handle more than your bodyweight. The fix is single-leg progressions (see #9) or pairing TRX with a few loaded leg exercises.
How We Ranked These TRX Exercises
Fitbod’s TRX exercise directory ranks all 61 TRX exercises in the app by how many sets Fitbod users have actually logged. Across all 61, that’s more than 3.59 million sets. We used that real-world usage data as a starting point, then selected the 12 exercises that together cover every major movement pattern needed for a full body workout.
| Rank in Fitbod | TRX Exercise | Sets Logged | Primary Muscle |
| 1 | TRX Row | 489,069 | Back |
| 2 | TRX Bicep Curl | 270,869 | Biceps |
| 3 | TRX Tricep Extension | 186,076 | Triceps |
| 4 | TRX Chest Press | 155,594 | Chest |
| 5 | TRX Swimmer Pull | 149,481 | Back |
| 6 | TRX Chest Fly | 147,485 | Chest |
| 7 | TRX Squat | 124,715 | Quads |
| 8 | TRX Alternating Hamstring Pull-In | 119,886 | Hamstrings |
| 9 | TRX T Deltoid Fly | 112,944 | Shoulders |
| 10 | TRX Power Pull | 109,187 | Back |
Source: Fitbod TRX exercise directory, ranked by sets logged by Fitbod users.
One pattern stands out: upper-body pulling dominates. Four of the top 10 TRX exercises are back exercises, and the TRX Row alone accounts for roughly 13.6% of every TRX set logged in Fitbod. That makes sense the TRX is one of the few home-friendly tools that trains horizontal pulling well, a pattern that’s hard to load with bodyweight alone.
1. TRX Row
Muscles worked: Lats, rhomboids, rear delts, biceps, core Fitbod data: #1 TRX exercise, 489,069 sets logged.
The TRX Row is the foundation of any TRX program. Holding the handles, walk your feet toward the anchor, lean back with your body in a straight line, then pull your chest to your hands while squeezing your shoulder blades together.
How to progress it: The more horizontal your body, the harder it gets. Walk your feet forward a few inches each week until you can do 12–15 controlled reps with your body close to parallel to the floor, then add a 3-second lowering phase.
2. TRX Chest Press
Muscles worked: Chest, front delts, triceps, core Fitbod data: #4 TRX exercise, 155,594 sets logged.
Face away from the anchor, arms extended in front of you, and lean forward into the straps. Lower your chest between your hands, then press back up. Think of it as a push-up where you control the angle and the instability of the straps forces your core and shoulder stabilizers to work harder than they would on the floor.
How to progress it: Step your feet back to lean further forward, narrow your stance, or try a single-leg variation. For more chest isolation, swap in the TRX Chest Fly (147,485 sets logged).
3. TRX Squat
Muscles worked: Quads, glutes, adductors Fitbod data: #7 TRX exercise, 124,715 sets logged the most-logged TRX leg exercise.
Holding the handles at chest height, sit back into a deep squat, using the straps for light balance support. The TRX Squat is ideal for beginners learning depth and for anyone who needs to groove a pain-free squat pattern before loading it.
How to progress it: Use the straps less. Once you can squat with only fingertip support, progress to TRX Jump Squats (101,290 sets logged) for power or single-leg variations for strength.
4. TRX Alternating Hamstring Pull-In
Muscles worked: Hamstrings, glutes, core Fitbod data: #8 TRX exercise, 119,886 sets logged the most-logged TRX hamstring move.
Lie on your back with your heels in the foot cradles. Lift your hips into a bridge, then alternate pulling one heel toward your glutes while the other leg stays extended. Hamstrings are notoriously hard to train without equipment, and this exercise is one of the best home options available.
How to progress it: Pull both heels in at once (a TRX hamstring curl), then slow the lowering phase. The TRX Hamstring Runner (55,085 sets logged) is a faster-paced alternative.
5. TRX Glute Bridge and Hip Thrust
Muscles worked: Glutes, hamstrings Fitbod data: TRX Glute Bridge: 107,547 sets logged; TRX Hip Thrust: 51,695 sets logged
With your heels in the straps, drive your hips toward the ceiling and squeeze your glutes at the top. Suspending your feet adds instability and increases range of motion compared with a floor bridge. Fitbod recommends 3 sets of 9 reps for beginners and 4 sets of 10 for advanced lifters on the TRX Hip Thrust, and cautions against over-extending the hips at the top.
How to progress it: Hold a 2-second squeeze at the top, then progress to single-leg reps.
6. TRX T, Y, and W Deltoid Fly
Muscles worked: Rear delts, middle traps, rotator cuff Fitbod data: TRX T Deltoid Fly: 112,944 sets; W Fly: 84,496 sets; Y Fly: 74,823 sets.
Leaning back as you would for a row, keep your arms straight and pull them apart into a “T,” overhead into a “Y,” or with bent elbows into a “W.” Combined, these three variations account for more than 272,000 sets in Fitbod making shoulder flies one of the most popular TRX movement families. They build the upper-back and rear-delt strength that keeps your shoulders healthy when you press.
How to progress it: Lean back further, or cycle through T, Y, and W as a single giant set.
7. TRX Power Pull
Muscles worked: Lats, obliques, rear delts Fitbod data: #10 TRX exercise, 109,187 sets logged.
Hold one handle, rotate your free arm toward the floor, then row yourself up while rotating your torso open and reaching your free arm to the ceiling. The Power Pull adds rotation to the row, training your back and your anti-rotation core strength in one movement.
How to progress it: Walk your feet closer to the anchor and slow down the rotation.
8. TRX Atomic Push-Up
Muscles worked: Chest, triceps, abs, hip flexors Fitbod data: 77,867 sets logged.
From a push-up position with your feet in the straps, do one push-up, then drive your knees to your chest. It’s one of the most efficient upper-body-plus-core exercises in the TRX library: a full push and a full crunch in every rep.
How to progress it: Swap the knee tuck for a TRX Pike, or start with a standard TRX Push Up (68,004 sets logged) if you’re building up.
9. TRX Pistol Squat
Muscles worked: Quads, glutes, adductors, balance Fitbod data: 31,996 sets logged; TRX Single Leg Squat: 29,507 sets.
This is the answer to “TRX isn’t enough for legs.” Holding the handles, extend one leg in front of you and squat down on the other as far as you can control. Moving your full bodyweight on one leg is a dramatically higher load per leg than a two-leg squat and the straps let you assist yourself as much as needed.
How to progress it: Use less arm support over time. Alternatives: TRX Split Squat (16,532 sets) with your rear foot in the strap, or the TRX Lunge (32,688 sets).
10. TRX Bicep Curl and Tricep Extension
Muscles worked: Biceps, triceps Fitbod data: TRX Bicep Curl: 270,869 sets (#2); TRX Tricep Extension: 186,076 sets (#3).
Arm work is a big part of how people actually use TRX: these two exercises are the second- and third-most-logged TRX moves in Fitbod, totaling 456,945 sets. For curls, lean back with palms up and curl your hands to your forehead. For extensions, face away from the anchor and bend at the elbows, lowering your head toward your hands, then press back.
How to progress it: Increase your lean angle. Pair them as a superset to finish a full body session Fitbod data shows supersets deliver similar muscle growth to traditional sets in roughly a third less time (Fitbod).
11. TRX Pike
Muscles worked: Abs, hip flexors, shoulders Fitbod data: 71,187 sets logged one of only a handful of TRX exercises Fitbod rates Intermediate.
From a push-up position with your feet in the straps, keep your legs straight and lift your hips toward the ceiling into an inverted “V,” then lower with control. The TRX Pike is one of the toughest core exercises in the TRX library.
How to progress it: Start with the TRX Suspended Plank (26,516 sets) and TRX Fallout (35,155 sets) before adding pikes. Fitbod’s bodyweight programming notes shorter, high-tension planks are more effective than long passive holds.
12. TRX Squat and Row
Muscles worked: Quads, glutes, back, biceps Fitbod data: 39,959 sets logged.
Sit back into a squat with your arms extended, then stand and row in one fluid motion. It’s a full body exercise in a single rep, making it an ideal opener, finisher, or go-to move when time is short.
How to progress it: Lean back further at the top or make it single-leg.
How to Make TRX Exercises Harder
Because you can’t add plates, progressive overload on TRX comes from five levers. Change one at a time:
| Lever | How It Works | Example |
| Body angle | More horizontal = more bodyweight moved | Walk feet toward the anchor on rows |
| Base of support | Narrower stance = more stability demand | Feet together on chest press |
| Single limb | Half the limbs = roughly double the load | Single-leg squat, single-arm row |
| Tempo | Slower lowering = more time under tension | 3–4 seconds down on every rep |
| Reps and sets | More volume near failure | Go from 3×10 to 4×12 |
The goal: finish each set 1–3 reps short of failure. Fitbod’s light-weights research summary recommends at least 10 reps per set with 15+ more effective for muscle growth with lighter loads.
Tracking matters here. Because TRX difficulty is tied to angle and reps, a log of what you did last session is the only way to know when to progress. Fitbod users who followed Fitbod’s AI recommendations achieved 24% more PRs in 2025.
3 Sample Full Body TRX Workouts
Rest 60–90 seconds between sets unless noted. Work to 1–3 reps short of failure.
Workout A: Beginner Full Body TRX (≈30 minutes)
| Exercise | Sets × Reps |
| TRX Squat | 3 × 12 |
| TRX Row | 3 × 10 |
| TRX Chest Press | 3 × 10 |
| TRX Glute Bridge | 3 × 12 |
| TRX T Deltoid Fly | 3 × 10 |
| TRX Suspended Plank | 3 × 20–30 sec |
Workout B: Strength and Muscle TRX (≈40 minutes)
Pair exercises as supersets (A1/A2), resting 60 seconds after each pair.
| Exercise | Sets × Reps |
| A1. TRX Pistol Squat | 4 × 6–8 per leg |
| A2. TRX Row (feet forward) | 4 × 8–12 |
| B1. TRX Alternating Hamstring Pull-In | 4 × 10 per leg |
| B2. TRX Atomic Push-Up | 4 × 8–10 |
| C1. TRX Bicep Curl | 3 × 12 |
| C2. TRX Tricep Extension | 3 × 12 |
| D. TRX Pike | 3 × 8 |
Workout C: 20-Minute Full Body TRX Circuit
Complete 40 seconds of work, 20 seconds of transition. Do 4 rounds.
- TRX Squat and Row
- TRX Chest Press
- TRX Hip Thrust
- TRX Power Pull (alternate sides each round)
- TRX Mountain Climbers
Short sessions still count. Fitbod users who trained consistently in sessions of 10 minutes or less averaged 32 PRs in 2025, and Fitbod lifters short on time are 27× more likely to log bodyweight-only workouts; a portable TRX makes those sessions far more effective.
For more structured options, browse Fitbod’s TRX workouts, which pair moves like the TRX Glute Bridge, TRX Chest Fly, TRX Row, and TRX Pike at 4 sets of 7–9 reps.
FAQs
- Can you build muscle with TRX alone? Yes. Research summarized by Fitbod shows loads under 60% of 1RM can build comparable muscle when sets are taken near failure. Progress by changing body angle, adding single-limb variations, and slowing tempo.
- What are the most popular TRX exercises? According to Fitbod’s TRX exercise directory, the most-logged TRX exercises are the TRX Row (489,069 sets), TRX Bicep Curl (270,869), TRX Tricep Extension (186,076), TRX Chest Press (155,594), and TRX Swimmer Pull (149,481).
- Is TRX good for beginners? Very. Nearly all 61 TRX exercises in Fitbod are rated Beginner, because you can make any move easier by standing more upright. Start with the TRX Squat, Row, and Chest Press.
- How often should I do full body TRX workouts? Two to four times per week. The U.S. Physical Activity Guidelines recommend strength training for all major muscle groups at least 2 days per week, and Fitbod’s peer-reviewed research on 389,481 users found the number of workout days is the strongest predictor of long-term adherence.
- Is TRX better than lifting weights? Neither is strictly better. TRX excels at core stability, portability, and scalable bodyweight training; free weights make heavy lower-body loading easier. Many lifters combine both.
- How do I make TRX exercises harder? Adjust your body angle, narrow your stance, switch to single-arm or single-leg variations, slow the lowering phase, or add reps. Change one variable at a time.
- What app has TRX workouts? Fitbod offers 61 TRX exercises with video demos and builds full body TRX workouts based on your equipment, goals, and muscle recovery. Members on adaptive programming complete 85% of sessions vs. 72% on static routines and hit a PR every 3.9 workouts vs. every 6.2.
Final Thoughts
A TRX looks simple with two straps and an anchor point but the data from more than 3.5 million sets logged in Fitbod shows how people actually use it: as a serious strength tool. Rows, presses, squats, hamstring curls, and single-leg work give you every movement pattern a full body program needs, and the body-angle principle means the same straps can challenge you from your first workout to your hundredth. The key is to treat TRX like any other training: pick exercises that cover the full body, push each set close to failure, track your progress, and make it harder on purpose. Do that two to four times a week and you’ll build real strength and muscle at home, in a hotel room, or anywhere you can hang a strap. And if you’d rather not plan every angle and rep yourself, Fitbod will build a full body TRX workout around your equipment, goals, and recovery, then adjust it every session as you get stronger.
