The Total Resistance Exercise (TRX®) System was founded by U.S. Navy Seal Andy Hetrick when he searched for a great, versatile workout he could perform anywhere on deployment. Today, TRX has emerged as one of the most popular workout options, allowing fitness enthusiasts of all skill levels to build total-body strength, endurance, and mobility with limited equipment.
To follow up on our previous Beginner’s Guide, we’re launching this advanced TRX workout guide for those ready to challenge themselves in the gym, beginning with lower-body training. Read on to see some highly effective TRX workouts that can help you take the next step along your fitness journey.
And, for one-on-one instruction to learn countless TRX workouts tailored to your goals, book a session with one of our expert trainers at your preferred campus below!
TRX LOWER BODY GUIDE: THREE ADVANCED EXERCISES
Exercise #1: TRX Pistol Squat
Pistol squats are a challenging unilateral exercise that targets your quadriceps, hamstrings, glutes, and stabilizing muscles all in one movement.
Step 1: Get In Position
Adjust the TRX straps to mid-length and secure them to a stable anchor point, like a half-rack. Then, position yourself away from the anchor point with one foot suspended in the foot cradle and the other foot on the ground.
Step 2: Balance and Begin
Prepare for the movement by extending your arms straight out in front of you to maintain balance. Then, as you keep your suspended leg extended in front of you, lower your body into a squat position on one leg. Focus on maintaining stability and control throughout the movement.
Step 3: Power Through
Push through the heel of your standing foot to return to the starting position. Keep your core engaged and your movements controlled as you rise back up to a standing position.
Step 4: Repeat and Switch
Complete the desired number of repetitions on one leg before switching to the other leg. Alternate between legs to ensure balanced development and strength.
Exercise #2: TRX Hamstring Curls with Bridge
This well-rounded exercise targets your hamstrings, glutes, and lower back while also engaging your core for stability.
Step 1: Get In Position
Adjust the TRX straps to mid-length and securely anchor them to a stable point. Then, lie on your back with your heels placed securely in the foot cradles and your arms extended by your sides.
Step 2: Lift and Engage
Lift your hips off the ground, engaging your glutes and core to form a bridge position. Keep your arms pressed firmly into the ground to maintain stability throughout the movement.
Step 3: Execute the Curl
With your hips lifted, curl your heels towards your glutes by bending your knees; Focus on squeezing your hamstrings and maintaining control as you bring your heels towards your glutes.
Step 4: Extend and Lower
Slowly extend your legs back out to the starting position while maintaining tension in your hamstrings. Lower your hips back down to the ground with control to complete and repeat for your desired number of reps.
Exercise #3: TRX Bulgarian Split Squats with Elevated Rear Leg
Step 1: Secure Your Setup:
Adjust the TRX straps to mid-length and anchor them securely to a stable point overhead. Then, stand facing away from the anchor point with one foot suspended in the foot cradle and the other foot elevated on a platform behind you.
Step 2: Balance and Begin
Lower your body into a lunge position, allowing the suspended foot to extend behind you. Keep your torso upright and your front knee aligned with your ankle to maintain proper form and stability.
Step 3: Power Through
Push through the heel of your front foot to return to the starting position. Focus on engaging your quadriceps, hamstrings, and glutes as you rise back up to a standing position.
Step 4: Repeat and Switch
Complete the desired number of repetitions on one leg before switching to the other leg.
Learn From the Best: Try Personal Training at Asphalt Green!
Mastering the TRX can offer you a breadth of workout options to upgrade your routine. At Asphalt Green, our nationally accredited instructors recommend TRX training for any fitness enthusiast, regardless of their experience level. Our trainers will work with you directly to find exercises that best suit your interests, experience level, and goals.
Click below to book a session at one of our campuses and learn all the TRX exercises you can add to your arsenal!
Book a Session on the Upper East Side
Book a Session at Battery Park City
Plus, stay tuned for the next advanced guide in our TRX series!