How to do a TRX Sprinter Start
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Sprinter Start
Target muscles worked
Instructions for Proper Form
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.
- Stand upright with your right foot in front facing away from the TRX anchor with the TRX straps underneath your armpits holding the TRX handles next to the outside of you torso. Lean back onto your left foot to create momentum before stepping forward onto your right foot and driving your left knee up towards your chest. Return to the starting position and repeat with the opposite side.
Common Form Mistakes
Adjusting Difficult with TRX
Copying someone else’s form is usually a great way to learn an exercise. With TRX straps, it can be a bit more tricky. Adjusting where you stand in relation to the anchor point will add more or less resistance to the exercise. Make sure you’re positioning yourself in a way that gives you the proper resistance for your current capabilities.
Sets & Reps Calculator
Average TRX Sprinter Start standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX Sprinter Start
1. Air Squats
92.1 mSCORESWAPPED 7 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. TRX Pistol Squat
31.6 mSCORESWAPPED 6 TIMESKnown 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.
3. Weighted Wall Sit
39.2 mSCORESWAPPED 3 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
4. TRX Reverse Lunge to Knee Drive
68 mSCORESWAPPED 3 TIMESCombining 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.
5. Dumbbell Thruster
62.6 mSCORESWAPPED 3 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
6. Leg Extension
99.4 mSCORESWAPPED 3 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
7. Lunge Jump
72.8 mSCORESWAPPED 3 TIMESLunge Jump is an explosive variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets your quadriceps. The addition of a jump makes the movement more dynamic and challenging, improving plyometric power and cardiovascular fitness. This is a great exercise for enhancing explosiveness and overall lower body strength, and for adding variety to lunge-based workouts.
8. TRX Squat
40.6 mSCORESWAPPED 3 TIMESTRX 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.
9. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 2 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
10. TRX Cossack Squat
66.2 mSCORESWAPPED 2 TIMESThe 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.