The 60 Best TRX Exercises

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Top 10

  1. 1. TRX Row

    Photo of TRX Row being performed
    407,334 SETS LOGGED
    29 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.

  2. 2. TRX Bicep Curl

    Photo of TRX Bicep Curl being performed
    234,507 SETS LOGGED
    22.1 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.

  3. 3. TRX Tricep Extension

    Photo of TRX Tricep Extension being performed
    160,575 SETS LOGGED
    16.9 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.

  4. 4. TRX Chest Press

    Photo of TRX Chest Press being performed
    132,106 SETS LOGGED
    28.6 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.

  5. 5. TRX Swimmer Pull

    Photo of TRX Swimmer Pull being performed
    131,715 SETS LOGGED
    22.4 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.

  6. 6. TRX Chest Fly

    Photo of TRX Chest Fly being performed
    126,325 SETS LOGGED
    27.2 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.

  7. 7. TRX Squat

    Photo of TRX Squat being performed
    100,875 SETS LOGGED
    42.7 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.

  8. 8. TRX Power Pull

    Photo of TRX Power Pull being performed
    96,584 SETS LOGGED
    41.4 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.

  9. 9. TRX T Deltoid Fly

    Photo of TRX T Deltoid Fly being performed
    95,857 SETS LOGGED
    19.6 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.

  10. 10. TRX Clock Pull

    Photo of TRX Clock Pull being performed
    93,237 SETS LOGGED
    18.4 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.

11 - 60

  1. 11. TRX Jump Squats

    Photo of TRX Jump Squats being performed
    89,229 SETS LOGGED
    18 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.

  2. 12. TRX Glute Bridge

    Photo of TRX Glute Bridge being performed
    87,817 SETS LOGGED
    52.4 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.

  3. 13. TRX Hip Throw

    Photo of TRX Hip Throw being performed
    79,203 SETS LOGGED
    34.1 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.

  4. 14. TRX W Deltoid Fly

    Photo of TRX W Deltoid Fly being performed
    73,591 SETS LOGGED
    18.1 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.

  5. 15. TRX Atomic Push Up

    Photo of TRX Atomic Push Up being performed
    69,853 SETS LOGGED
    33.7 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.

  6. 16. TRX Pulse Lunges

    Photo of TRX Pulse Lunges being performed
    67,672 SETS LOGGED
    26.6 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.

  7. 17. TRX Y Deltoid Fly

    Photo of TRX Y Deltoid Fly being performed
    64,820 SETS LOGGED
    21.1 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.

  8. 18. TRX Pike

    Photo of TRX Pike being performed
    63,950 SETS LOGGED
    25.5 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
  9. 19. TRX Push Up

    Photo of TRX Push Up being performed
    61,396 SETS LOGGED
    49.7 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.

  10. 20. TRX Bridge

    Photo of TRX Bridge being performed
    58,228 SETS LOGGED
    55.1 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.

  11. 21. TRX Hamstring Runner

    Photo of TRX Hamstring Runner being performed
    47,581 SETS LOGGED
    59.5 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.

  12. 22. TRX Hip Thrust

    Photo of TRX Hip Thrust being performed
    44,485 SETS LOGGED
    31.4 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.

  13. 23. TRX Calf Raise

    Photo of TRX Calf Raise being performed
    41,574 SETS LOGGED
    18.2 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.

  14. 24. TRX Curtsy Lunge

    Photo of TRX Curtsy Lunge being performed
    41,380 SETS LOGGED
    58.4 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.

  15. 25. TRX Squat and Row

    Photo of TRX Squat and Row being performed
    35,409 SETS LOGGED
    72.8 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.

  16. 26. TRX Hammer Pull

    Photo of TRX Hammer Pull being performed
    34,159 SETS LOGGED
    30 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.

  17. 27. TRX Lateral Lunge

    Photo of TRX Lateral Lunge being performed
    32,467 SETS LOGGED
    64.4 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.

  18. 28. TRX Fallout

    Photo of TRX Fallout being performed
    31,418 SETS LOGGED
    63.5 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
  19. 29. TRX Lunge

    Photo of TRX Lunge being performed
    28,348 SETS LOGGED
    73.2 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.

  20. 30. TRX Pistol Squat

    Photo of TRX Pistol Squat being performed
    26,004 SETS LOGGED
    33.5 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.

  21. 31. TRX Single Leg Squat

    Photo of TRX Single Leg Squat being performed
    25,782 SETS LOGGED
    52 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.

  22. 32. TRX Ab Rollout

    Photo of TRX Ab Rollout being performed
    25,139 SETS LOGGED
    74.4 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.

  23. 33. TRX Suspended Plank

    Photo of TRX Suspended Plank being performed
    24,769 SETS LOGGED
    60.8 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.

  24. 34. TRX Mountain Climbers

    Photo of TRX Mountain Climbers being performed
    23,000 SETS LOGGED
    64.5 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.

  25. 35. TRX Side Plank

    Photo of TRX Side Plank being performed
    21,193 SETS LOGGED
    74.9 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.

  26. 36. TRX Cossack Squat

    Photo of TRX Cossack Squat being performed
    19,278 SETS LOGGED
    76.2 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.

  27. 37. TRX Balance Lunge

    Photo of TRX Balance Lunge being performed
    16,789 SETS LOGGED
    80.8 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.

  28. 38. TRX Leg Raise

    Photo of TRX Leg Raise being performed
    15,482 SETS LOGGED
    49.6 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.

  29. 39. TRX Reverse Lunge to Knee Drive

    Photo of TRX Reverse Lunge to Knee Drive being performed
    14,687 SETS LOGGED
    77.6 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.

  30. 40. TRX Split Squat

    Photo of TRX Split Squat being performed
    14,246 SETS LOGGED
    79.2 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.

  31. 41. TRX Bodysaw

    Photo of TRX Bodysaw being performed
    14,045 SETS LOGGED
    53.4 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.

  32. 42. TRX Figure Four Squat

    Photo of TRX Figure Four Squat being performed
    13,701 SETS LOGGED
    64.8 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.

  33. 43. TRX Ice Skater

    Photo of TRX Ice Skater being performed
    12,635 SETS LOGGED
    55.3 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.

  34. 44. TRX Kneeling Oblique Rollout

    Photo of TRX Kneeling Oblique Rollout being performed
    11,694 SETS LOGGED
    78.7 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.

  35. 45. TRX Forward Lunge with Chest Stretch

    Photo of TRX Forward Lunge with Chest Stretch being performed
    10,697 SETS LOGGED
    80.4 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.

  36. 46. TRX Crossing Balance Lunge

    Photo of TRX Crossing Balance Lunge being performed
    8,522 SETS LOGGED
    83.1 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.

  37. 47. TRX Push Up Plus

    Photo of TRX Push Up Plus being performed
    8,278 SETS LOGGED
    51.3 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.

  38. 48. TRX Resisted Rotation 1

    Photo of TRX Resisted Rotation 1 being performed
    8,187 SETS LOGGED
    66 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.

  39. 49. TRX Scapular Push Up

    Photo of TRX Scapular Push Up being performed
    8,128 SETS LOGGED
    63.6 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.

  40. 50. TRX Hip Drop

    Photo of TRX Hip Drop being performed
    6,467 SETS LOGGED
    65.1 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.

  41. 51. TRX Reverse Lunge to Jump

    Photo of TRX Reverse Lunge to Jump being performed
    6,148 SETS LOGGED
    66.8 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

  42. 52. TRX Sprinter Start

    Photo of TRX Sprinter Start being performed
    5,534 SETS LOGGED
    85.1 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.

  43. 53. TRX Reverse Plank

    Photo of TRX Reverse Plank being performed
    5,307 SETS LOGGED
    25 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.

  44. 54. Balance Trainer TRX Pistol Squats

    Photo of Balance Trainer TRX Pistol Squats being performed
    4,537 SETS LOGGED
    70.2 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.

  45. 55. TRX Resisted Rotation 2

    Photo of TRX Resisted Rotation 2 being performed
    3,974 SETS LOGGED
    79.8 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.

  46. 56. TRX Resisted Rotation 3

    Photo of TRX Resisted Rotation 3 being performed
    3,921 SETS LOGGED
    65.8 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.

  47. 57. Balance Trainer Single Leg TRX Lunges

    Photo of Balance Trainer Single Leg TRX Lunges being performed
    2,685 SETS LOGGED
    68.1 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.

  48. 58. Balance Trainer TRX Squat Jumps

    Photo of Balance Trainer TRX Squat Jumps being performed
    2,488 SETS LOGGED
    78.4 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.

  49. 59. TRX Rocket Launchers

    Photo of TRX Rocket Launchers being performed
    1,753 SETS LOGGED
    33.6 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.

  50. 60. Balance Trainer TRX Front to Back Lunges

    Photo of Balance Trainer TRX Front to Back Lunges being performed
    1,369 SETS LOGGED
    19.1 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.