The 61 Best TRX Exercises

1. 1. TRX Row

   

   487,354 SETS LOGGED37.7 mSCORE

   TRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.

   • Beginner
   • Back

2. 2. TRX Bicep Curl

   

   270,037 SETS LOGGED25.2 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. Unlike many other variations, this exercise relies on bodyweight to provide resistance. The use of TRX straps helps to prevent compensating for any discrepancies in strength between sides, as well as making it easier to adjust your resistance mid set.

   • Beginner
   • Biceps

3. 3. TRX Tricep Extension

   

   185,565 SETS LOGGED17.1 mSCORE

   This bodyweight exercise uses the TRX suspension system to challenge the triceps through a full range of motion, enhancing core stability and balance simultaneously. The adjustable difficulty level, based on body positioning, makes it accessible for all fitness levels. It's a functional exercise that improves muscle tone, strength, and endurance in the triceps.

   • Beginner
   • Triceps

4. 4. TRX Chest Press

   

   155,161 SETS LOGGED29.4 mSCORE

   TRX Chest Press is a compound, bodyweight exercise that primarily targets the chest, shoulders, and triceps. The use of TRX straps adds more instability, and less restricted range of motion compared to other variations of the movement. Because the resistance can be adjusted by changing the angle of your body, this is a great exercise for burning out since you can easily adjust the resistance in the middle of your set.

   • Beginner
   • Chest

5. 5. TRX Swimmer Pull

   

   149,227 SETS LOGGED22.4 mSCORE

   This exercise is an isolation, bodyweight exercise that primarily targets your back. By keeping your arms straight as you pull yourself up, you can help to isolate your back. By using TRX straps, you can feel your resistance decrease as you get closer to the top. Because the weight for this exercise is caused by you leaning backwards on the straps, you can easily adjust how much resistance you feel by moving closer or further from your anchor point, even in the middle of your set.

   • Beginner
   • Back

6. 6. TRX Chest Fly

   

   147,096 SETS LOGGED29 mSCORE

   TRX Chest Fly is a bodyweight variation on the more standard Dumbbell Chest Fly. The use of TRX straps allows for plenty of instability. Unlike weighted variations, you can easily adjust the resistance mid set by quickly changing the angle of your body. This makes this exercise particularly effective for fatiguing your chest.

   • Beginner
   • Chest
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8. 7. TRX Squat

   

   124,257 SETS LOGGED40.6 mSCORE

   TRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.

   • Beginner
   • Quads

9. 8. TRX Alternating Hamstring Pull-In

   

   119,637 SETS LOGGED23.7 mSCORE

   TRX Alternating Hamstring Pull-In is a compound exercise that primarily targets your hamstrings and glutes. By suspending your body with TRX straps, you add instability, which further engages your core and stabilizing muscles. Alternating the pull-ins helps ensure balanced muscle development and prevents compensating for any strength discrepancies between sides. This is an excellent exercise for building hamstring strength and improving overall stability.

   • Beginner
   • Hamstrings

10. 9. TRX T Deltoid Fly

    

    112,593 SETS LOGGED20.2 mSCORE

    The TRX T Deltoid Fly isolates the deltoid muscles, with a particular focus on the lateral and posterior heads. This exercise is effective for improving shoulder stability and range of motion, offering unique benefits for shoulder health and posture correction compared to traditional deltoid exercises.

    • Beginner
    • Shoulders

11. 10. TRX Power Pull

    

    109,000 SETS LOGGED36.7 mSCORE

    This is a compound, bodyweight exercise that primarily targets your back. Because you’re only holding the straps with one hand, you need to stabilize your upper body as you perform the movement. In addition, you aren’t able to compensate for any weaknesses between sides. You can easily adjust the resistance of this exercise by moving yourself closer or further from the anchor point.

    • Beginner
    • Back

1. 11. TRX Clock Pull

   

   107,268 SETS LOGGED18.5 mSCORE

   This exercise is a combination of a few bodyweight movements with a TRX strap. These movements primarily target your back. By pulling yourself up, and extending one arm out to the side, you can focus your attention on that side, and ensure that you aren’t compensating for any weaknesses between sides. Because the resistance is caused by leaning back on the straps, you can easily adjust your resistance, even in the middle of your set.

   • Beginner
   • Back

2. 12. TRX Glute Bridge

   

   107,185 SETS LOGGED49.2 mSCORE

   This exercise is a variation on the more common Glute Bridge. Like other Glute Bridges, this exercise primarily targets the glutes. By placing your feet in the TRX straps, you add significantly more instability to the movement, which can lead to better muscle activation.

   • Beginner
   • Glutes

3. 13. TRX Jump Squats

   

   101,164 SETS LOGGED17.7 mSCORE

   TRX Jump Squats combine the intensity of cardiovascular training with the strength-building benefits of traditional squats. This exercise targets the lower body, emphasizing the quadriceps, hamstrings, and calves, while the explosive jumping motion increases power, agility, and endurance, offering a multifaceted workout experience.

   • Beginner
   • Quads

4. 14. TRX Hip Throw

   

   89,254 SETS LOGGED31.1 mSCORE

   Mimicking the motion of a hip throw, the TRX Hip Throw specifically targets the core and obliques through rotational movements. This exercise is particularly effective for improving core power and rotational strength, making it a beneficial addition to functional training and athletic conditioning.

   • Beginner
   • Back

5. 15. TRX W Deltoid Fly

   

   84,304 SETS LOGGED18.1 mSCORE

   Targeting the posterior deltoids, the TRX W Deltoid Fly emphasizes shoulder strength and stability. This isolation exercise is particularly beneficial for improving posture and shoulder health, as it encourages a full range of motion and controlled movement patterns unlike traditional deltoid exercises.

   • Beginner
   • Shoulders

6. 16. TRX Atomic Push Up

   

   77,754 SETS LOGGED30.5 mSCORE

   Combines a TRX push-up with a knee tuck, targeting the chest, shoulders, core, and legs. This dynamic exercise improves overall strength, stability, and cardiovascular fitness, suitable for advanced fitness levels.

   • Beginner
   • Chest

7. 17. TRX Pulse Lunges

   

   76,376 SETS LOGGED23.8 mSCORE

   TRX Pulse Lunges introduce a dynamic pulsing motion to the traditional lunge, focusing on endurance and strength in the glutes and quadriceps. The continuous tension provided by TRX straps elevates the challenge, making it a powerful workout for enhancing lower body resilience and muscle tone.

   • Intermediate
   • Quads

8. 18. TRX Y Deltoid Fly

   

   74,620 SETS LOGGED20.4 mSCORE

   Targeting the posterior deltoids and upper back, the TRX Y Deltoid Fly improves shoulder stability and posture. The Y formation challenges the muscles in a manner different from traditional flies, providing unique benefits for shoulder health and enhancing upper body strength.

   • Beginner
   • Shoulders

9. 19. TRX Pike

   

   71,046 SETS LOGGED24 mSCORE

   Focusing on abdominal strength and flexibility, the TRX Pike is a challenging core exercise that also targets the shoulders. The use of TRX straps adds an element of stability training, making the pike movement more intense and beneficial for those seeking to improve core strength and flexibility.

   • Intermediate
   • Abs

10. 20. TRX Push Up

    

    67,915 SETS LOGGED42.7 mSCORE

    Involves performing push-ups with hands in TRX straps, increasing core engagement and stability. This variation allows for deeper push-ups, enhancing chest, shoulder, and core strength.

    • Beginner
    • Chest

11. 21. TRX Bridge

    

    66,679 SETS LOGGED47.5 mSCORE

    TRX Bridge is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets the glutes and hamstrings. By placing your feet in the TRX straps, you add significantly more instability to the movement which can help improve muscle activation. In addition you raise your feet slightly off the ground, which can help increase your range of motion for this exercise.

    • Beginner
    • Hamstrings

12. 22. TRX Hamstring Runner

    

    54,964 SETS LOGGED52.9 mSCORE

    TRX Hamstring Runner is a compound exercise that primarily targets muscles in the rear chain (backside of the body). It’s most similar to a Mountain Climber, only instead of positioning yourself face down, you’re face up. Like Mountain Climbers this is a great exercise for building core strength, as well as developing strength and stability in your hamstrings.

    • Beginner
    • Hamstrings

13. 23. TRX Hip Thrust

    

    51,585 SETS LOGGED27.8 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By securing your feet to the TRX straps, you add some instability to the movement, which can help improve muscle activation. In addition, because your feet are elevated, you have a slightly increased range of motion.

    • Beginner
    • Glutes

14. 24. TRX Calf Raise

    

    47,639 SETS LOGGED18.6 mSCORE

    This exercise is a variation on the more standard calf raise. Like the standard calf raise, this exercise primarily targets the calves. However, using a TRX strap allows you to lean forward and increase your range of motion and improving muscle activation.

    • Beginner
    • Calves

15. 25. TRX Curtsy Lunge

    

    46,289 SETS LOGGED50.1 mSCORE

    The TRX Curtsy Lunge targets the glutes, quadriceps, and inner thighs by adding a lateral movement to the traditional lunge. The TRX straps aid in maintaining balance, allowing for a deeper and more controlled movement, making it an effective exercise for lower body strength and mobility.

    • Beginner
    • Quads

16. 26. TRX Squat and Row

    

    39,882 SETS LOGGED61.7 mSCORE

    A compound movement that simultaneously strengthens the back, shoulders, and lower body, the TRX Squat and Row maximizes workout efficiency. This combination of a squat and row offers a comprehensive workout that enhances both strength and stability across multiple muscle groups.

    • Beginner
    • Quads

17. 27. TRX Hammer Pull

    

    39,124 SETS LOGGED26.6 mSCORE

    TRX Hammer Pull is a bodyweight exercise that primarily targets your shoulders. The use of a TRX strap allows you to easily control your resistance by stepping closer or further from the anchor point. By extending one arm to either side at a time, you can isolate each side, which can help identify and address discrepancies in strength between sides.

    • Beginner
    • Shoulders

18. 28. TRX Lateral Lunge

    

    36,225 SETS LOGGED54.7 mSCORE

    Enhancing lower body strength and mobility, the TRX Lateral Lunge specifically targets the glutes, quadriceps, and inner thighs. The lateral movement, supported by TRX straps, allows for a greater range of motion and stability, making it an effective exercise for improving functional movements and lower body strength.

    • Beginner
    • Quads

19. 29. TRX Fallout

    

    35,062 SETS LOGGED54.2 mSCORE

    The TRX Fallout is a comprehensive exercise that strengthens the core, shoulders, and chest by extending the arms in front while maintaining stability. This challenging variation not only enhances core stability but also improves upper body strength, offering a dynamic and effective range of motion.

    • Intermediate
    • Abs

20. 30. TRX Lunge

    

    32,613 SETS LOGGED62.8 mSCORE

    The TRX Lunge is a dynamic variation of the traditional lunge, focusing on strengthening the lower body, particularly the glutes and quadriceps, while also enhancing balance and stability. Using TRX straps provides a supportive element that allows for modifications in intensity and depth, making it a versatile exercise for all fitness levels.

    • Beginner
    • Quads

21. 31. TRX Pistol Squat

    

    31,871 SETS LOGGED31.6 mSCORE

    Known for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.

    • Beginner
    • Quads

22. 32. TRX Single Leg Squat

    

    29,447 SETS LOGGED43.5 mSCORE

    The TRX Single Leg Squat is an advanced lower body exercise that focuses on the quadriceps and glutes while significantly improving balance and unilateral strength. This variation intensifies the workout by challenging stability and correcting muscle imbalances, making it a key exercise for athletes and those seeking to enhance functional movements.

    • Beginner
    • Quads

23. 33. TRX Ab Rollout

    

    28,884 SETS LOGGED62.3 mSCORE

    Similar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.

    • Beginner
    • Abs

24. 34. TRX Suspended Plank

    

    26,466 SETS LOGGED51.7 mSCORE

    This exercise is a variation on the more standard Plank. By placing your feet in the TRX straps, and suspending them over the ground, you add significantly more instability to this exercise. This helps further engage your core as you need to stabilize the movement even more than a standard plank. This is a great exercise for anyone looking to make their planks a bit more challenging.

    • Beginner
    • Abs

25. 35. TRX Mountain Climbers

    

    25,419 SETS LOGGED55 mSCORE

    Combining cardiovascular training with core strengthening, TRX Mountain Climbers increase the challenge by adding instability through the TRX straps. This variation enhances core engagement and overall endurance, making it a more intense and effective version of traditional mountain climbers.

    • Beginner
    • Quads

26. 36. TRX Cossack Squat

    

    24,735 SETS LOGGED66.2 mSCORE

    The TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.

    • Beginner
    • Quads

27. 37. TRX Side Plank

    

    22,480 SETS LOGGED68.6 mSCORE

    Enhancing core strength and lateral stability, the TRX Side Plank focuses on the obliques. The inclusion of TRX straps introduces an instability challenge, which elevates the exercise's difficulty and effectiveness, providing a robust workout for the core muscles.

    • Beginner
    • Abs

28. 38. TRX Balance Lunge

    

    18,948 SETS LOGGED74.2 mSCORE

    TRX Balance Lunge is a variation on the more standard Lunge. Similar to other lunges, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise uses a TRX strap to allow you to balance on one leg, and keep your back leg suspended. This adds some instability to the movement, while still helping you maintain your balance.

    • Beginner
    • Quads

29. 39. TRX Leg Raise

    

    16,952 SETS LOGGED43.1 mSCORE

    Focusing on the core, specifically the lower abdominals, the TRX Leg Raise adds a stability challenge by suspending the legs through the straps. This exercise not only strengthens the core muscles but also enhances hip mobility and control, making it an essential component of a comprehensive core training program.

    • Beginner
    • Abs

30. 40. TRX Split Squat

    

    16,500 SETS LOGGED71 mSCORE

    Incorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.

    • Beginner
    • Quads

31. 41. TRX Reverse Lunge to Knee Drive

    

    16,269 SETS LOGGED68 mSCORE

    Combining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.

    • Beginner
    • Quads

32. 42. TRX Bodysaw

    

    15,591 SETS LOGGED45.7 mSCORE

    The TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.

    • Beginner
    • Abs

33. 43. TRX Figure Four Squat

    

    15,082 SETS LOGGED56 mSCORE

    The TRX Figure Four Squat targets the glutes and hamstrings with an emphasis on enhancing mobility and stability. The unique figure-four leg position challenges the practitioner's balance and flexibility, making it an excellent choice for those looking to improve functional movements and athletic performance.

    • Beginner
    • Quads

34. 44. TRX Ice Skater

    

    14,554 SETS LOGGED49.6 mSCORE

    The TRX Ice Skater is an energetic cardiovascular exercise that incorporates lateral movement to target the legs and glutes. Utilizing the TRX straps adds an element of stability, enhancing balance and agility. This exercise is excellent for improving athletic performance and functional lower body strength.

    • Beginner
    • Quads

35. 45. TRX Kneeling Oblique Rollout

    

    12,853 SETS LOGGED72.2 mSCORE

    Targeting the core, specifically the obliques, the TRX Kneeling Oblique Rollout challenges stability and strength through a dynamic rolling motion. This exercise is excellent for enhancing core endurance, rotational strength, and providing a unique challenge to the traditional core workout.

    • Beginner
    • Abs

36. 46. TRX Forward Lunge with Chest Stretch

    

    11,972 SETS LOGGED72.1 mSCORE

    This exercise combines the lower body strengthening benefits of the forward lunge with an upper body chest stretch. The TRX Forward Lunge with Chest Stretch targets the glutes and quadriceps while opening the chest and shoulders, making it a comprehensive exercise for improving posture and flexibility alongside lower body strength.

    • Beginner
    • Quads

37. 47. TRX Scapular Push Up

    

    9,551 SETS LOGGED50 mSCORE

    Focuses on the scapular muscles and core stability by performing push-ups using TRX straps. This variation is beneficial for improving shoulder stability and strengthening the upper back and core muscles.

    • Beginner
    • Abs

38. 48. TRX Crossing Balance Lunge

    

    9,544 SETS LOGGED76.6 mSCORE

    This exercise is a variation on the standard lunge, and more specifically a Curtsey Lunge. Similar to other lunges, this compound exercise primarily targets your quadriceps. The use of a TRX strap can help add stability to the movement, allowing you to focus more on exertion than balance. In addition you can use the straps to help pull you up as you become fatigued.

    • Beginner
    • Quads

39. 49. TRX Resisted Rotation 1

    

    9,144 SETS LOGGED59.6 mSCORE

    TRX Resisted Rotation 1 is an exercise that requires you to essentially begin to fall sideways before engaging your core to resist that movement, and pull yourself back to a standing position. This is a great exercise for developing core strength and stability, as well as a great exercise for improving overall balance. Because you’re holding the TRX straps in your hands, you’ll also be getting some work for your shoulders.

    • Beginner
    • Abs

40. 50. TRX Push Up Plus

    

    8,470 SETS LOGGED46.3 mSCORE

    Adds an extra scapular protraction at the top of a TRX push-up, intensifying the focus on the chest, shoulders, and scapular muscles. Ideal for those looking to enhance push-up depth and shoulder stability.

    • Beginner
    • Shoulders

41. 51. TRX Hip Drop

    

    7,622 SETS LOGGED59.1 mSCORE

    The TRX Hip Drop focuses on the obliques and core stability by incorporating a side-to-side dropping motion. This exercise offers a unique challenge to the standard core workout, improving lateral core strength, flexibility, and enhancing overall core conditioning.

    • Beginner
    • Abs

42. 52. TRX Reverse Lunge to Jump

    

    6,738 SETS LOGGED62.2 mSCORE

    The TRX Reverse Lunge to Jump combines the benefits of lunges with the explosive power of jumps. This compound exercise targets the lower body muscles, including the glutes, hamstrings, and quadriceps, while the jumping motion increases power and cardiovascular endurance. The TRX straps assist in maintaining form and balance, making it a versatile exercise for all fitness levels

    • Beginner
    • Quads

43. 53. TRX Sprinter Start

    

    6,148 SETS LOGGED80 mSCORE

    TRX Sprinter Start is a bodyweight exercise that attempts to mimic the demands of a sprinter’s first step. It’s a compound movement that forces you to drive one leg into the ground, and your opposite knee out and up which is critical for getting a good start when sprinting. This is a great exercise for anyone looking to improve their ability to run or sprint from a standing position.

    • Beginner
    • Quads

44. 54. TRX Reverse Plank

    

    5,655 SETS LOGGED25.7 mSCORE

    The TRX Reverse Plank is an advanced core and lower body exercise that emphasizes the glutes, hamstrings, and lower back. Utilizing TRX straps for this plank variation adds an instability challenge, increasing muscle engagement and enhancing core strength and endurance.

    • Beginner
    • Abs

45. 55. Balance Trainer TRX Pistol Squats

    

    5,427 SETS LOGGED57 mSCORE

    Combining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.

    • Intermediate
    • Quads

46. 56. TRX Resisted Rotation 3

    

    4,580 SETS LOGGED57.1 mSCORE

    The TRX Resisted Rotation is a compound exercise designed to improve core stability and rotational strength, specifically targeting the obliques. It stands out for its dynamic movement, enhancing functional movement patterns essential for athletic performance. The exercise's resistance component ensures a challenging workout, contributing to better core engagement and power.

    • Beginner
    • Abs

47. 57. TRX Resisted Rotation 2

    

    4,344 SETS LOGGED75.2 mSCORE

    TRX Resisted Rotation 2 is a more difficult variation of TRX Resisted Rotation 1. The exercise offers similar benefits with a bit more challenge. By keeping your feet together instead of spread, you narrow your base and add more instability to the movement. This is a great exercise for developing core strength, stability and balance.

    • Beginner
    • Abs

48. 58. Balance Trainer Single Leg TRX Lunges

    

    3,164 SETS LOGGED55.5 mSCORE

    Balance Trainer Single Leg TRX Lunges is a more complex variation on Bulgarian Split Squats. Like other Bulgarian Split Squats, this exercise primarily focuses on your quadriceps. By standing on a Balance Trainer, as well as attaching on leg to the TRX straps, you can add significantly more instability to this movement which can help you improve balance and stability.

    • Advanced
    • Quads

49. 59. Balance Trainer TRX Squat Jumps

    

    2,877 SETS LOGGED72.2 mSCORE

    TRX Squat Jumps on a BOSU Balance Trainer combine plyometric training with balance and resistance work, targeting the lower body and core. This high-intensity variation increases power, stability, and cardiovascular endurance, offering a challenging workout for advanced fitness levels.

    • Beginner
    • Quads

50. 60. TRX Rocket Launchers

    

    2,353 SETS LOGGED30.4 mSCORE

    Designed to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.

    • Intermediate
    • Quads

51. 61. Balance Trainer TRX Front to Back Lunges

    

    1,606 SETS LOGGED17.9 mSCORE

    A compound lower body exercise that combines the instability of a BOSU balance trainer with TRX for enhanced balance and strength. This variation targets the legs and core more effectively than standard lunges, improving stability and flexibility.

    • Intermediate
    • Quads