trx strap exercises

TRX Strap Exercises: How to Use Fitness Straps

Table of Contents

We all know that following the same routine in the gym can get boring. So, instead of grabbing the dumbbells once again, why not shake things up a bit and try doing TRX suspension trainer resistance exercises to change things up.


Using TRX Straps can be intimidating… when they’re not in use, they look like plain straps, and you might be afraid of how you’ll look if you don’t know what you’re doing. We understand, and we can help!


People who use TRX bands can build muscle and strength by resisting body weight. The exercises are done while hanging from one point, usually the roof or a solid bar. But when you tilt in the opposite direction, the actual workout starts. Tilting your body in the opposite direction means your body must keep its balance. This uses key muscles and additional muscles all over the body.


Stay tuned to learn more about TRX straps and how to use them for TRX Strap Exercises.


What Are TRX Straps?

The word “total resistance exercises” is what the letters TRX stand for. A TRX suspension trainer is a system that lets you do resistance exercises for your whole body at any time and location. This is done with the help of handles, heavy-duty adjustable straps, locking carabiners, and foot straps, among other things.


How to Work Using TRX Straps


Placing a TRX Strap

You can try the roof and door edges in your house. Also, you can use the TRX straps in a gym, a park, or a hotel room, because they can be attached to a strong beam or tree branch.

A door anchor on the TRX trainer lets you close it into the edge of a door. Ensure your body is going to face the opposite way the door swings when you use the door anchor. This way, you won’t open the door by accident while you work out.

The TRX can also be attached to the studs in your ceiling with a permanent ceiling mount. (Tests have shown that the TRX can hold 1,300 pounds.)

Make sure the TRX trainer is firmly in place before doing any exercises. If the handles, straps,  carabiners, or other parts that hold it together are broken or worn out, you shouldn’t use it.


Getting the Straps Right

Make sure the length of the straps is right for the exercise or workouts you’re doing. The main lengths are standardized, but you can use any length in between.

  • Strap Shortened to full length

Great for rowing and exercises for beginners.


  • Strap length in Mid Point

Great for exercises done while standing.

  • Mid-calf length strap

Great for exercises on the floor.

  • Fully Extended Strap

Great for exercises that are advanced and require pressing.


To shorten the straps, release the tab and press down the buckle for the cam till the desired length is achieved. To completely shorten the straps, draw the tab underneath the loop above the suspension trainer. Do the same thing with the other strap.

You can make the straps longer by applying pressure on the cam buckles and letting the straps down simultaneously. Keep pulling on the straps until you can’t make them any longer.

Set the tabs at the mid-point of the straps to attain a mid-length. Let the straps hang down toward the floor, and make sure the foot strap cradle hits your calves mid-point for a mid-calf length.

If the strap is at the optimal length, you can use the handles or foot straps to do different exercises.

If the TRX is attached to a minimal attachment point, like a basement gym, you may need to shorten the straps.


Setting up Your Body

Once you’ve hooked up the TRX suspension to an attachment point, you can use it to do push-ups, inverted rows, and single-leg squats, all of which use your own body weight.

Also, you can use the TRX handles to help you keep your balance all through workouts such as plyo-lunges, jump squats, and single-leg squats.

You can make floor exercises like glute bridges, planks, and mountain climbers, hamstring curls harder by using the foot straps. But instead of putting your feet on the floor, you put your feet in the foot straps.

You can make your strap exercises easier or harder by changing the angle of your body and how you stand. As the angle gets steeper, it gets harder to do the exercise. When you do TRX push-ups and rows, the exercise gets harder the more your body is flat on the floor.

Lots of TRX exercises can be made harder by applying additional weight, raising strength and speed, switching to a single-leg or single-arm exercise, changing the pace of the workout, and mixing up different kinds of exercises.



Top TRX Strap Exercises to Try Out


Row with the TRX Trainer

This move is good for your abs, back, and arms.

  • Stand with your back to the anchor point and the straps at about half or full length. Lean backward and keep your arms straight while holding the handles with your palms facing the floor. Make inner support.
  • With your chest planked, pull your body toward the anchor point. Put your palms on your sides. Put your elbows right behind your back and contract your clavicle together.
  • Stop for a while, and then slowly go down.


Split Squat with a TRX

This TRX move will help your buttocks, legs, abs, arms, and back.

  • Stand in a staggered position in front of the attachment point and modify the straps so that they are about half as long or as short as they can go. Grasp the handles close to shoulder level and bend your knees.
  • You can get your chest as close to the floor as possible by bending your knees and hips. At the same time, gently stretch out your arms.
  • Wait for a second, and then place your leg back to where it was. If you need to, row with your arms and back to build strength in your upper body.
  • Finish all of your reps before changing sides.


Face Pull with TRX

The arms, back, abs, and shoulders all benefit from this exercise.

  • Stand with your back to the anchor and the straps at about half or full length. Recline and loosen your arms while holding the grips with your palms faced down. Make inner support.
  • Draw the handles left and right simultaneously while keeping your torso in a plank position as you move the body closer to the attachment point.  Take a break, and then move down gradually to start.


TRX Squat

This is good for your butt, legs, arms, and back.

  • Face the anchor point with your hips and feet wide apart, and shorten the straps from their middle length to their shortest length.
  • Get into a squat position by bending your knees and hips. As you do this, stretch your arms out.
  • After a short break, press your legs to get back to the beginning. Use your arms and back to row to move your upper body if necessary.


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