It’s time to ditch the dumbbells, kick the kettlebells to the curb, and forget about those weight-training machines. OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques.
Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for your core by using two simple resources: gravity and your body weight.
All you have to do is anchor the TRX straps to a secure spot — think a weight machine, a door frame, or monkey bars if you’re getting creative. Depending on the exercise, you’ll use your feet or hands to hold onto the straps.
In general, a part of your body will be suspended above the floor. You may also be leaning into or away from the straps to create resistance and destabilization.
Knocking your balance out of whack gives you no other option but to adjust, which means engaging your midsection and back and firing up your shoulders and hips to maintain control throughout the movement.
Even better? The straps roll up into practically nothing, so it’s a take-anywhere, do-anywhere workout — provided you have somewhere stable to serve as your base.
Ready to hang tough and build SEAL-worthy strength? Give these 44 TRX moves a try!
1. TRX push-up
Targets: Shoulders, chest, arms
Difficulty: Beginner
How-to: Here’s how you pump up the plain ol’ push-up. Hook your toes through the TRX stirrups so the tops of your feet face the floor. Lift your body up so your weight rests on the palms of your hands.
Keeping core tight, bend elbows to lower chest between hands. You’ll feel your chest and shoulders working as you press back up to the starting position.
2. TRX chest press
Targets: Arms, chest
Difficulty: Beginner
How-to: Forget lying down to perform the typical chest press. Stand facing away from the anchor, with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so your body is at a slight angle.
Bend elbows and lower chest between hands. You’ll engage your chest and arms as you push yourself back up to the starting position.
3. TRX inverted row
Targets: Biceps, lats
Difficulty: Beginner
How-to: Row, row, row your way to a fitter physique. Lie directly underneath the TRX. Bend knees and plant feet on the floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor.
Keeping elbows close to your sides, bend elbows to pull torso up toward the handles until your body forms a straight line from shoulders to knees. Lower to return to the starting position.
You’ll put your biceps and back to work as you raise and lower your torso, slowly and with control. You can also perform this exercise with straight legs, heels grounded to the floor, and your body at a diagonal.
4. Kneeling triceps press
Targets: Triceps
Difficulty: Beginner
How-to: Target those tris with this no-frills move. Kneel facing the anchor and grab the handles with an underhand grip. Stretch arms straight out in front of you and hold them shoulder-width apart.
Bend elbows to lower your upper body toward the floor until your hands are in line with your ears — this is when you’ll start to feel those triceps burn. Return to the starting position.
5. Low row
Targets: Back, abs, shoulders, biceps
Difficulty: Beginner
How-to: This move is the key to a strong back. Grab the handles with palms facing each other. Lean all the way back until weight is on your heels, arms are extended in front of you, and body forms a diagonal.
Squeeze shoulder blades together and keep core tight as you bend elbows and pull torso up to meet hands. Lower to return to the starting position.
6. Single-arm row
Targets: Back, abs, shoulders, biceps
Difficulty: Advanced
How-to: If you’re a pro at the regular low row (see No. 5), challenge yourself by row with one arm at a time without losing your form — and get ready to feel the burn.
7. Three-way row
Targets: Back, abs, shoulders, biceps
Difficulty: Intermediate
How-to: If anyone knows a thing or two about sculpting rock-solid shoulders, it’s superstar swimmer Natalie Coughlin. And as it turns out, she’s a fan of TRX — she even shared some of her go-to moves, including this three-in-one exercise.
This move includes three different grips to keep your mind and body guessing. Your plan of action: Row with your palms up for a few reps (Natalie suggests 3 reps per grip), switch to rowing with palms facing each other for a few reps, and then turn palms down for a few reps.
8. Alligator
Targets: Shoulders, back, obliques
Difficulty: Intermediate
How-to: Another of Coughlin’s favorite TRX moves, this shoulder strengthener is also known as a reverse fly (though “alligator” is way more catchy, if you ask us).
Stand facing the anchor and grab the handles with an overhand grip. Lean back until your body forms a diagonal line and the TRX straps are taut. Pull your body up as you pull back and up with right arm and back and down with left arm.
Rotate torso to the right as you do so — you’ll put your shoulders and back to work as your obliques help stabilize your movements. Return to the starting position and repeat on the other side.
9. Triceps extension
Targets: Triceps
Difficulty: Beginner
How-to: Work those tris with this simple but challenging move! Set yourself up like you did for the push-up — facing away from the anchor point, feet shoulder-width apart.
Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. Bend elbows until hands are behind your head, elbows framing either side of your face.
Return to the starting position. The movement is small but super effective, and you’ll fire up your triceps with every rep.
10. Atomic push-up
Targets: Chest, shoulders, arms, abs
Level: Advanced
How-to: You might look a bit like a frog in motion, but you’ll definitely feel the burn in your upper body and core as you bring your knees to meet your elbows.
Slip your feet into the stirrups so that tops of feet face the floor. Lower your body into a push-up. As you press back up into plank position, bring knees in toward elbows, allowing legs to draw apart. Hold for a few seconds, then return to the starting position.
11. Chest fly
Targets: Chest, arms
Difficulty: Advanced
How-to: If there’s any exercise that will make you feel like you have wings, this is it.
Stand facing away from the anchor with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so your body is at a diagonal.
With control, spread arms out to a T (but keep elbows bent) as you lower your chest closer to the floor. This is where you’ll seriously activate those chest muscles. Reverse the movement to return to the starting position.
12. Biceps curl
Targets: Abs, arms
Difficulty: Intermediate
How-to: Stand facing the TRX anchor point and grab one handle in each hand, palms facing up. Lean all the way back until your arms are extended and the strap is taut.
To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to the starting position — and then ask for two tickets to the gun show, please.
13. Push-up with pike
Targets: Chest, shoulders, arms, abs
Difficulty: Intermediate
How-to: The push-up and the pike. Each is stellar on its own, these two movements are always better when they’re together (we paraphrase Jack Johnson, of course).
Get into your suspended plank position, perform a push-up, and then lift hips into a pike. Your body should look a bit like an upside-down V.
Your abs will work overtime to bring you up and out of this motion. Be sure to keep legs straight and feet together throughout the movement.
14. Y fly
Targets: Abs, biceps, back
Difficulty: Intermediate
How-to: The real question is: Why not fly? Stand facing the anchor with feet hip-width apart. Grasp the TRX handles and extend arms overhead into a Y, palms facing forward.
Lean back on heels until your body forms a diagonal line. Pull your arms down in front of you until your palms nearly touch. Leading with hips, pull your body back up to standing, spreading arms back into a Y as you do.
You’ll feel your back muscles working as you move from the “down” position to the Y position, and your abs will help you maintain stability throughout the movement.
15. Clock press
Targets: Abs, shoulders, back, biceps
Difficulty: Advanced
How-to: Tick, tock, tick, tock: The countdown is on for a super fit upper body, and this move gets you one step closer.
Grab the handles with an overhand grip and lean forward until your body forms a diagonal line, weight on toes. Brace core and bend elbows, keeping them close to your body — you’ll remain in this “down” position throughout the exercise.
Keeping left arm bent, extend right arm to the side until right elbow and wrist are almost in line with shoulder. This is when your shoulders, back, and biceps will start to burn. Reverse the movement to return to the starting position. Repeat with left arm. Continue alternating.
16. Power pull
Targets: Upper back, abs, shoulders, obliques
Difficulty: Intermediate
How-to: Power pulls make for powerful bodies, especially since this move includes a rotation to fire up your abs and obliques in addition to your upper body.
Stand facing the anchor with a wide stance. Hold one TRX handle in your left hand at chest height, left elbow high and pointing behind body. Extend right arm so it’s in line with the TRX.
As you lean back, extend left arm and rotate torso to the right to reach right arm out and slightly behind you. Reverse the movement to return to the starting position.
17. Standing fallout
Targets: Chest, abs, shoulders
Difficulty: Intermediate
How-to: Ready to set those abs on fire?Get in the starting position for a TRX chest press (see No. 2). As you fall forward, reach arms up until they’re in line with the rest of your body. This is where your abs and shoulders really come in handy. Reverse the movement to return to the starting position.
18. T deltoid fly
Targets: Back, shoulders
Difficulty: Intermediate
How-to: This move suits our fitness needs to a T, with a flying motion that strengthens the upper back and sculpts the shoulders to perfection.
Facing the anchor, stagger your stance (right foot should be a few inches in front of left) and grasp one handle with each hand. Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest.
Pull against the TRX, shifting weight to your right foot as you open your arms into a T position. Return to the starting position.
19. Side-straddle golf swings
Targets: Back, chest, shoulders
Difficulty: Beginner
How-to: While you won’t exactly feel like you’re golfing when performing this move, it involves a swinging movement that challenges your upper body in a new way.
Facing the anchor point, assume a wide stance and grab one TRX handle in each hand with an overhand grip. Keeping weight on your heels, bend forward at hips and reach arms forward at chest height.
Look forward throughout the move. Rotate your torso, extending right arm behind you while you extend left arm in front of you. Reverse the movement to repeat on the other side.
20. Lunge
Targets: Legs, abs
Difficulty: Beginner
How-to: If regular lunges have become a piece of cake, up the ante with this move. In addition to working your lower body like a traditional lunge, it’ll test your balance and stability.
Facing away from the anchor point, place left foot in both TRX stirrups and plant right foot firmly on the floor. Lower into a lunge, extending left leg behind you, without losing the bend in your knee.
Return to the starting position and repeat on the other leg. You’ll feel your lower body and abs working hard to complete the movement and stabilize your body at the same time.
21. Squat
Targets: Abs, quads, glutes, hamstrings
Difficulty: Beginner
How-to: Regular squats are essential to build a strong lower body. Add a TRX to the mix to help improve your form or even to give you some stability and support (if you need it).
Stand facing the TRX, holding both handles in front of your waist with elbows bent by your sides. Lower into a squat, extending arms in front of you at eye level. Push yourself back up to the starting position.
22. Hamstring pull-in (hamstring curl)
Targets: Thighs, glutes, hips
Difficulty: Intermediate
How-to: Get your hammies in on the action! Lie faceup with arms extended by your sides. Place heels in the stirrups and press down to secure them.
Keeping core tight, lift hips off the floor. Pull heels in toward hips in a smooth and controlled motion — there’s no swinging here! Straighten legs to return to the starting position.
23. Single-leg hamstring pull-in (single-leg hamstring curl)
Targets: Thighs, glutes, hips
Difficulty: Intermediate-advanced
How-to: Isolate the strength-training movement to one leg at a time, and boom — you’ve got a pretty killer variation on the regular hamstring exercise.
Start as you would to perform the hamstring pull-in (see No. 22). Instead of pulling both heels toward your hips at the same time, alternate legs. Isolating each leg will make this move even more challenging.
24. Curtsy lunge (crossing balance lunge)
Targets: Quads, glutes, calves
Difficulty: Intermediate
How-to: It might have a pretty name, but this is one tough leg exercise. Stand facing the anchor and grab the TRX handles, keeping elbows bent by your sides. Raise right knee until thigh is parallel to the floor.
Squat low, simultaneously swinging right leg behind and across your body until you can place right toes on the floor to the left of your left foot. Return to the starting position. You’ll fire up your entire lower body as you move through this movement.
25. Lateral lunge
Targets: Glutes, hamstrings, quads, adductors
Difficulty: Beginner
How-to: Don’t limit your lunges to the typical backward and forward varieties. The side movement engages your hip adductors, which help your glutes and quads move properly.
Stand facing the anchor, feet shoulder-width apart. Hold a TRX handle in each hand in front of your waist, elbows bent by your sides. Plant right leg firmly on the floor and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge.
Push back to the starting position and repeat on the other leg.
26. Curtsy lunge to lateral lunge
Targets: Quads, glutes, calves, hamstrings, adductors
Difficulty: Advanced
How-to: While challenging on their own, these two moves make an even more powerful pair.
Perform the curtsy lunge (No. 24) immediately followed by the lateral lunge (No. 25). Now’s the time to multitask your way to fitness!
27. Single-leg plié
Targets: Quads, glutes, calves
Difficulty: Intermediate
How-to: This move’s a whole lot like the curtsy lunge but with a bonus: a knee-up movement that really makes you feel the burn throughout your legs.
Stand facing the anchor. Hold the TRX handles out in front of you, palms facing each other. Bend your elbows and position them by your sides. Bring right knee up in front of you, until upper leg is at a 90-degree angle.
Lower into a squat, bringing right leg back behind left, without letting right leg touch the floor. Reverse the movement and return to the knee-up position.
28. Reverse mountain climber
Targets: Triceps, abs, hip flexors, quads, hamstrings
Level: Intermediate
How-to: Thought regular mountain climbers were tough? Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement.
Sit underneath the TRX and hook your heels into the stirrups. Place palms on the floor behind you with fingers pointed toward feet. Lift your body off the floor, keeping a slight bend in your elbows.
Bring right knee in toward chest, extend back to the starting position, and immediately repeat with left knee. Alternate as quickly as you can without losing form.
29. Suspended plank with abduction
Targets: Abs, hips, shoulders, obliques
Difficulty: Intermediate
How-to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action.
Get into regular suspended plank position. Keep core tight and separate legs as wide as you can without losing your form — this is when you’re putting your hips to work. Pause for a few seconds before returning to the starting position.
30. Squat and fly
Targets: Quads, glutes, calves, hamstrings, hip flexors, abs, shoulders, delts
Difficulty: Intermediate
How-to: A truly excellent total-body move, this exercise will work you from your head to your toes.
Stand with legs shoulder-width apart and grasp the handles in front of you. Lower into a squat as you extend arms up in front of you. Explode up to standing, spreading arms to form an overhead V.
31. Knee drive (sprinter start)
Targets: Quads, calves, glutes, outer thighs, hamstrings, lower back, abs
Difficulty: Intermediate-advanced
How-to: For sprinter-worthy legs (ever notice how muscular their quads are?), add this move to your routine. You’ll fire up your entire lower body and use your core strength to stabilize yourself throughout the movement.
Stand facing the TRX anchor and grasp the handles in front of your chest. Lean forward, shifting weight to the balls of your feet until the straps become taut. Bend your left knee in front of you.
Keep core engaged and drive right knee forward until right thigh is parallel to the floor. Pause at the top, then return to the starting position.
32. Glute bridge
Targets: Glutes, hamstrings, back
Difficulty: Beginner
How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view. Hint: It’ll make your hamstrings and glutes work even harder and pull your back muscles into the equation.
Lie on your back and place your heels in the stirrups. Bring heels close to hips until your legs form a 90-degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal. Lower back to the starting position.
33. Mountain climber
Targets: Abs, glutes, quads, hamstrings, shoulders, chest, upper back
Difficulty: Intermediate
How-to: Walking — even running — on air isn’t just for science fiction anymore. Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire.
Slip your feet into the stirrups and settle into your trusty plank position. Just as you would with your feet on the floor, alternate bringing each knee to your chest.
Speed up without losing control over your movements — a much bigger challenge when your feet are dangling!
34. Single-leg burpee
Targets: Shoulders, chest, arms, abs, glutes, legs
Level: Advanced
How-to: Ah, burpees. The exercise everyone loves to hate, made even more challenging for some serious strong-body benefits.
Adjust the TRX strap so that it hangs at mid-calf. Place your right foot in the stirrup behind you. Lower your body into plank position but keep your free left foot suspended next to right foot.
Lower into a push-up and, as you raise your torso back up, pull left foot to your chest as you return to standing.
35. Single-leg squat
Targets: Abs, glutes, legs, arms
Difficulty: Intermediate-advanced
How-to: Since traditional single-leg squats can be struggle city for a lot of us, we’re pretty thrilled that this move provides as much (or as little) assistance in the stabilizing department as we might need.
Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides. Lift left leg out in front of you so it’s parallel to the floor. Lower into a squat on your right leg, extending arms in front of you at eye level.
Push yourself back up to the starting position. You’ll feel your lower body working as you lower down and push back up.
36. Spiderman push-up
Targets: Chest, triceps, obliques, quads, lower back, shoulders, core (plus, it opens up your hips)
Difficulty: Advanced
How-to: Regular Spiderman push-ups aren’t for the faint of heart. Add a destabilizing element — that’d be having your feet suspended behind you — and you’ve got one amazing shape-up move on your hands.
Start in plank position with one foot in each TRX stirrup. Lower your body into a push-up, bringing right knee to right elbow — this is when you’re firing up your obliques. Return to the starting position. Repeat with left leg.
37. Squat and row
Targets: Glutes, hamstrings, quads, upper back
Difficulty: Intermediate
How-to: Another two-in-one stunner, this move combines an excellent lower-body move with a super effective upper-body exercise.
Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides. Lean back, extending arms in front of you at eye level. Lower your body into a squat, using the TRX straps to help you keep your balance.
Push back up to the starting position, and then pull body up and toward the anchor as you bend your elbows and bring chest closer to palms. Return to the starting position.
38. Burpee to scorpion
Targets: Shoulders, chest, arms, abs, glutes, legs, obliques
Difficulty: Advanced
How-to: In case you’ve mastered the single-leg burpee (or you’re just up for a new challenge), try this body-rocking move. The “scorpion” part of this movement targets your obliques, working to whittle your middle and build a super strong core.
With one foot hooked into the stirrups behind you, perform a single-leg burpee as usual. After the push-up portion, remain in plank position. Bring your free leg under and across your body, then swing it back around to move it over and above your body. Return to standing.
39. Suspended plank
Targets: Abs, obliques, shoulders
Difficulty: Beginner
How-to: For a basic but challenging way to work the TRX into your routine, pump up your planks with a little (more) instability.
Face away from the anchor and slip your toes into the stirrups so your feet face downward. Just as you would for a regular plank, lift your upper body onto your forearms. Challenge yourself to hold the position as long as you can without compromising your form.
40. Pendulum swings
Targets: Abs, obliques
Difficulty: Intermediate
How-to: Who knew swinging around could make you break such a sweat? Face away from the TRX, place your feet in the stirrups, and get into plank position.
Keeping legs together throughout the movement, swing them over to the left, bending knees toward left elbow and engaging obliques. Swing legs back into plank position and then over to the right elbow in one fluid motion. Return to plank position.
41. Torso rotation
Targets: Abs, obliques
Difficulty: Intermediate
How-to: Spin your torso (right round) for a strong midsection. Stand facing the anchor point and grab the TRX straps with both hands. Position your legs in a wide stance and lean back until the straps are taut in front of you.
As you pull your body up, twist to the right, keeping arms straight and core tight. Return to the starting position and repeat on the left side.
42. Side plank
Targets: Obliques
Difficulty: Beginner
How-to: TRX + yoga = a match made in fitness heaven. Lie on your left side and place both feet in the stirrups. Stack your elbow under your shoulder. Lift yourself into a side plank. To make it harder,reach your free hand under your torso to the floor behind your body.
Looking for yet another variation? Try lowering your hip to the floor and raising it back up into the side plank. Hold for a few seconds at the top, and then repeat.
43. Atomic pike (suspended pike)
Targets: Shoulders, abs
Difficulty: Intermediate
How-to: Assume the position! Plank position, that is. Place your feet in the stirrups and lift your body into a plank. Keeping legs and arms straight and core tight, lift your hips into an inverted V. Lower back to the starting position. You’ll feel your abs working and your shoulders struggling to hold you up as you lift and lower your hips.
44. Crunch and curl
Targets: Biceps, abs
Difficulty: Beginner
How-to: Why not turn a crunch into a biceps exercise? With the TRX, you totally can! Sit facing the anchor and grab the handles with an underhand grip. Lie down with your knees bent and feet flat on the floor, arms extended up in front of you.
Keep your core tight and lift your shoulders and back off the floor, simultaneously curling your hands toward your shoulders. Lower to return to the starting position.
Photos of trainer Jessi Kneeland were taken at Peak Performance NYC.
