Are you looking for a total-body workout that challenges your muscles and helps you build strength? Look no further than TRX training. In this article, we will guide you through 5 of the best TRX exercises to help you build total-body muscle and achieve your fitness goals.

Is TRX as Good as Lifting Weights?

TRX utilizes suspension straps that leverage body weight to create resistance, engaging multiple muscle groups simultaneously. On the other hand, Weightlifting involves using free weights, such as barbells and dumbbells, or resistance machines to perform exercises that target specific muscle groups.

TRX exercises require greater stability and core engagement, leading to improved balance and coordination. Additionally, TRX workouts are highly portable, allowing for easy setup in various settings. Moreover, they offer a wider range of functional movements, mimicking real-life activities and enhancing overall fitness.

Lifting weights allows for progressive overload, which is crucial for muscle growth and strength gains. It also enables isolation exercises for targeting specific muscle groups. Moreover, using free weights offers greater variety, making it easier to customize workouts according to individual goals.

5 of the Best TRX Exercises to Build Muscle

TRX Row

TRX Row is a popular exercise performed using TRX suspension straps that primarily target the muscles of the upper back, including the rhomboids, latissimus dorsi, and trapezius. This exercise also engages the biceps, rear delts, and core muscles.

To perform the TRX Row:
1. Start by adjusting the straps:
Position the TRX straps to a height that is slightly above your waist level. Grab both handles with an overhand grip and extend your arms fully in front of you.
2. Position your feet:
Stand facing the anchor point with your feet hip-width apart. Lean back slightly, keeping your back straight and your body in a diagonal line from head to heels.
3. Begin the movement:
Pull yourself up towards the straps by retracting your shoulder blades and squeezing your back muscles. Keep your elbows close to your body and your wrists straight throughout the movement.
4. Maintain control:
Control the descent as you slowly extend your arms, returning to the starting position. Keep your core engaged and your body stable throughout the exercise.
5. Repeat:
Perform the desired number of repetitions, focusing on maintaining proper form and controlled movements.

TRX Squat to Y Raise

The TRX Squat to Y Raise is a dynamic exercise that combines a lower body movement, the squat, with an upper body movement, the Y raise. This exercise targets several major muscle groups, including the quadriceps, glutes, shoulders, and upper back.

To perform the TRX Squat to Y Raise:
1. Adjust the straps:
Position the TRX straps to a height slightly above your waist level. Hold onto the handles with an overhand grip and extend your arms fully in front of you.
2. Position your feet:
Stand facing away from the anchor point, with your feet slightly wider than shoulder-width apart. Toes should be pointing slightly outward.
3. Begin the movement:
Lower yourself down into a squat position by bending at the knees and hips, while keeping your chest lifted and your weight in your heels. Ensure that your knees track over your toes and your thighs are parallel to the ground.
4. Perform the Y raise:
As you rise back up from the squat, simultaneously pull your hands up and out to the sides, forming a Y shape with your arms. Keep your core engaged and squeeze your shoulder blades together as you raise your arms.
5. Return to the starting position:
Lower your arms back down to the starting position and repeat the squat and Y raise in a smooth, controlled motion.

TRX Assisted Pistol Squat

The TRX Assisted Pistol Squat is a variation of the pistol squat, a challenging single-leg exercise that targets the quadriceps, glutes, and core muscles. The TRX straps provide support and assistance, making the pistol squat more accessible for those with limited strength or mobility.

To perform the TRX Assisted Pistol Squat:
1. Adjust the straps:
Position the TRX straps to a height that allows you to hold onto the handles with your arms fully extended and your feet slightly off the ground.
2. Position your body:
Stand facing away from the anchor point and hold onto the TRX handles for support. Lift one foot off the ground, extending it in front of you.
3. Lower yourself down:
Begin the movement by initiating a controlled descent as you bend your standing leg at the knee. Keep your chest lifted, your core engaged, and your body weight centered over your heel.
4. Use the TRX for support:
As you lower down, allow the TRX straps to assist and help you maintain balance. Hold onto the handles for support, but try to rely on them as little as possible to challenge your stability.
5. Maintain proper form:
Try to lower yourself as low as possible while keeping your extended foot off the ground. Aim for the thigh of your standing leg to be parallel or as close to parallel with the ground as possible.
6. Return to the starting position:
Drive through your heel and use your leg muscles to push yourself back up to the standing position. Keep your core engaged throughout the movement.

TRX Fly

The TRX Fly is an exercise that targets the muscles of the chest, shoulders, and upper back. Similar to a chest fly performed with dumbbells or cables, the TRX Fly utilizes suspension straps to provide resistance and challenge the muscles in a unique way.

To perform the TRX Fly:
1. Adjust the straps:
Position the TRX straps to a height that allows you to hold onto the handles with your arms fully extended and your body in a slight incline. The higher the straps, the more challenging the exercise will be.
2. Stand facing away from the anchor point:
Assume a staggered stance with one foot in front of the other for stability.
3. Hold the handles:
Grasp the TRX handles with an overhand grip and extend your arms straight in front of you. Your palms should face down, and your elbows should be slightly bent.
4. Lean your body forward:
Lean your body slightly forward while keeping your back straight and core engaged. Your body should form a diagonal line from head to heels.
5. Open your arms:
Begin the movement by simultaneously opening your arms out to your sides in a controlled manner. Keep a slight bend in your elbows throughout the exercise.
6. Squeeze your chest muscles:
As your arms open, focus on squeezing your chest muscles and actively engaging the muscles between your shoulder blades.
7. Return to the starting position:
Gradually close your arms and bring them back together in front of you, resisting the pull of the straps. Maintain control and avoid any swinging or jerking motions.

TRX Rear Foot Elevated Split Squat

The TRX Rear Foot Elevated Split Squat, also known as the TRX Bulgarian Split Squat, is a challenging exercise that primarily targets the muscles of the lower body, including the quadriceps, glutes, and hamstrings. It is a variation of the traditional split squat that incorporates the use of TRX suspension straps to increase stability and control.

To perform the TRX Rear Foot Elevated Split Squat:
1. Adjust the straps:
Position the TRX straps to a height slightly above waist level. Grab onto the handles and face away from the anchor point.
2. Position your body:
Place the top of one foot on an elevated surface or bench behind you. Your other foot should be positioned a few feet in front of the anchor point, ensuring that your knee is aligned with your ankle in a stable position.
3. Begin the movement:
Lower your body down by bending your front knee and dropping your back knee towards the ground. Ensure that your front knee tracks over your toes, and maintain an upright torso throughout the movement.
4. Use the straps for support:
As you lower down into the split squat position, hold onto the TRX handles for stability and support. Use your arms and upper body to maintain balance and control.
5. Return to the starting position:
Push through your front foot and engage your leg muscles to raise your body back up to the starting position. Maintain proper form and control throughout the exercise.
6. Repeat on the other side:
Switch the position of your legs and perform the exercise with the opposite leg forward.

Incorporating TRX exercises into your workout routine can provide a range of benefits, including improved strength, stability, and muscle tone. By challenging your entire body, these exercises can help you build functional strength that carries over into everyday activities and sports performance. So, if you’re ready to take your fitness journey to new heights, give these 5 TRX exercises a try and experience the incredible results for yourself. Remember to start with proper form, listen to your body, and gradually increase the intensity as you become more comfortable with the movements. Get ready to unleash your full potential with TRX.