TRX straps aren’t just for decoration. They’re actually a valuable gym tool — if you know how to use them. Let’s cover the basics of TRX exercises: what they are, how to do them, and their benefits. We’ve even included a 30-minute lower-body workout for toned legs.
What are TRX exercises?
TRX straps, or suspension straps, are a full-body workout tool used to perform resistance exercises with your bodyweight — and they’re available in most Anytime Fitness gyms. Because of their versatility, suspension strap exercises can be easily modified and are suited for all fitness levels and abilities.
The benefits of TRX exercises
TRX exercises are a great option if you’re looking for a new challenge or need more variety in your gym routine. Suspension strap exercises are highly effective, working multiple muscle groups with each movement, improving:
- Upper-body strength
- Lower-body strength
- Core strength
- Stability and balance
- Coordination
TRX straps can also help you build more confidence in the gym. The straps increase your range of motion and provide extra support and stability, allowing you to focus on your movement patterns and your form.
Can you build muscle with TRX exercises?
TRX exercises are an effective alternative to traditional strength training workouts, whether you’re focusing on general fitness or working your way up to heavier dumbbell, kettlebell, or barbell exercises. The added resistance of the suspension straps makes TRX workouts more physically challenging than other bodyweight workouts. In addition to building strength, TRX exercises can increase your heart rate and cardiovascular endurance.
After a few weeks of regular TRX workouts, you’ll start to notice more toned upper- and lower-body muscles and a stronger core, along with increased muscle endurance.
Tip: New to suspension strap exercises? Make sure there’s no slack in the suspension straps, and adjust the TRX strap length as needed for each movement.
Workout: TRX leg exercises for toned legs
This 30-minute lower-body workout features eight TRX leg exercises to strengthen and tone your lower body, working leg muscles like your hamstrings, quads, calves, and glutes with just one piece of gym equipment.
The TRX lower-body workout is divided into four supersets, with two exercises in each superset. You’ll go through each superset three times with 30 seconds of rest between sets before moving onto the next superset of TRX leg exercises.
Warm up for your 30-minute lower-body workout
Don’t forget to warm up before your workout! Warming up:
- Improves blood circulation
- Increases flexibility and mobility
- Reduces risk of injury
Try some dynamic stretches or a warm-up on the bike before you start the TRX lower-body workout.
TRX leg workout: Superset 1
Complete the TRX leg exercises in superset 1 three times each, with 30 seconds of rest between sets.
Overhead Squat
Muscles worked: Abs, quads, glutes, hamstrings
How to:
- Extend the straps to their full length.
- Grab the handles on the straps. From an upright position, lean back slightly, holding the handles overhead with your arms fully extended.
- Squat down like you’re sitting in a chair, lowering your body toward the floor, keeping your arms overhead and your back neutral.
- Push down through your heels to return to the upright position.
Perform 15 reps.
Assisted Hip Hinge
Muscles worked: Abs, hip flexors, glutes, lower back, shoulders
How to:
- Adjust the TRX straps so the handles are at hip height.
- Stand upright, holding the handles a few inches out in front of you. Keep your feet hip-width apart.
- Bend over at the waist as you raise one leg straight out behind you, pushing the handles out in front, keeping your back in a neutral position.
- Slowly return to the upright position and repeat the movement.
Perform 15 reps.
TRX leg workout: Superset 2
Complete the TRX leg exercises in superset 2 three times each, with 30 seconds of rest between sets.
Squat Jumps
Muscles worked: Quads, calves, glutes, biceps
How to:
- Set the TRX straps to chest height.
- Hold onto the soft handle of the suspension strap.
- Lower yourself down slowly into a squat, keeping your elbows at a 90-degree angle and maintaining tension in the straps.
- With an explosive movement, jump up as high as you can, landing back in a squat position.
Perform 15 reps.
Hamstring Curls
Muscles worked: Abs, calves, hamstrings, glutes, hip flexors, lower back
How to:
- Fully extend the TRX straps.
- Lie on your back with your heels looped through the handles, your legs straight, and your arms by your sides.
- Raise your hips off the floor and extend your legs outward to create a straight line from your feet to your shoulders.
- Bend at the knees and bring your heels toward your hips, keeping your hips off the floor.
- Return your legs to the straight position and repeat the movement.
Perform 15 reps. If you need a rest, set your hips down between reps.
Note: If you need a modification, try other TRX hamstring exercises like Hamstring Holds or Hip Thrusts.
TRX leg workout: Superset 3
Complete the TRX leg exercises in superset 3 three times each, with 30 seconds of rest between sets.
Curtsy Lunge
Muscles worked: Quads, glutes, adductors
How to:
- Set the TRX straps to chest height.
- Stand upright, holding the TRX handles with your elbows bent and tucked at your sides.
- Slowly step backward, crossing one leg over to the opposite side.
- As you cross your leg behind you, bend at the hips and knees to lower your body with a slight lean forward.
- Return to the standing position by pushing down on your front foot and driving your hips up and forward.
Perform 10 reps on each leg. Complete all reps on one side before switching to the other side.
Pistol Squat
Muscles worked: Quads, glutes, hamstrings, abs, shoulders
How to:
- Set the TRX straps to chest height.
- Hold the handles with your elbows bent and tucked at your sides.
- Extend one leg straight out in front of you and lean back slightly on your standing foot.
- Squat down on one leg, lowering your body toward the floor. Keep your back neutral and your other leg raised off the ground.
- Push down through your standing foot to return to the upright position.
Perform 8 reps on each leg. Complete all reps on one side before switching to the other side.
TRX leg workout: Superset 4
Complete the TRX leg exercises in superset 4 three times each, with 30 seconds of rest between sets.
Assisted Lateral Lunge
Muscles worked: Glutes, quads, hamstrings, hip flexors
How to:
- Set the TRX straps to hip height.
- Stand upright with your feet hip-width apart, holding the handles of the suspension straps.
- Keeping the tension on the straps, step to one side and plant your lead foot on the ground.
- Hinge your hips back and down toward the floor, keeping your knee in line with your foot.
- Keep the trailing leg extended straight as you push off the leading leg to return to the standing position, and repeat.
Perform 8 reps on each leg. Complete all reps on one side before switching to the other side.
Assisted Split Squat
Muscles worked: Abs, glutes, quads, hamstrings, biceps, shoulders
That’s a wrap on your TRX lower-body workout!
How to:
- Start in a split stance, holding the handles in both hands with your elbows at an angle.
- Slowly lower your back knee toward the ground, keeping your front knee in line with your foot.
- Allow your torso to tip forward slightly as you straighten your legs to return to the starting position.
Perform 8 reps on each leg. Complete all reps on one side before switching to the other side.
Cooling down after TRX exercises
You didn’t think we’d let you skip your cooldown, did you? Cooling down after a workout:
- Kickstarts muscle recovery
- Prevents injury
- Promotes blood flow
- Reduces soreness
Try this cooldown routine after your TRX leg workout.
A final note on TRX leg exercises
Like any exercise, building lower-body muscles and strength with TRX straps takes time. Be patient with yourself and stay consistent in your gym routine — your hard work is sure to pay off.
Want more workouts? Team up with an Anytime Fitness Coach to get workout plans, nutrition advice, and recovery tips personalized to your gym goals. Get your free 1-hour session with a Coach today.
