hourHave you ever gone to the gym and seen two yellow and black strings hanging from anchor points and thought, “What are these and how do I use them?” If so, you are not alone.
This strap is a TRX suspension trainer, and it's a piece of equipment you should add to your fitness routine.
“[It’s] “It’s a piece of equipment used for body weight training,” says Miguel Vargas, TRX Training and Development Manager. “You can train anytime, anywhere, it doesn’t matter what your current fitness level is. “It’s a great tool to have in your toolbox.”
TRX trainers allow your body to hang in space because they are set at anchor points. This requires engaging your core in every TRX exercise movement.
“[TRX] It's always key. Suspension training doesn't just involve sitting on a bench. “Because it is not stable, the environment is unstable and increases the challenge to proprioception (the ability to sense where the body is located in space) while performing these movements.”
“You can train anytime, anywhere, it doesn’t matter what your current fitness level is. “It’s a great tool to have in your toolbox.” —Miguel Vargas, TRX Training and Development Manager
The TRX Suspension Trainer increases your range of motion, helps you train unilaterally (using one arm or one leg at a time), and allows you to adjust exercise difficulty simply by moving closer or further away from your anchor point. . The closer you are, the more difficult it is to move, and the further away you are, the easier it is to move.)
“No matter your fitness level, you can work on balance, stability and strength and find where a suspension trainer is right for you,” says Vargas.
Try a full-body TRX workout to challenge your strength and stability. You can do this exercise or create your own by adding some exercises in the TRX app. There are also video tutorials in the app, including coaches who can show you how to properly wear the straps and help you achieve perfect posture.
If your gym doesn't have a TRX system, you can also purchase a home system that can be secured using a door. (We love this TRX set from Amazon!)
1. TRX Squat Row
- Stand with your feet hip-width apart, facing the TRX anchor point, and hold the TRX handle in both hands, palms facing each other.
- Walk your feet toward the anchor point and lean back slightly.
- Push your hips back and slowly bend your knees to lower them toward the floor as comfortably as possible.
- Push through your feet to return to the starting position.
- Bend your elbows and pull your hands toward your chest.
- Extend your arms and return to the starting position. That's one rep.
- Repeat 20 times.
2. TRX Atomic Pushup
- Place your feet in the fabric stirrups of your TRX suspension trainer, pointing away from the anchor point.
- Place both hands on the floor under your shoulders and lift your knees off the floor at the same time. Your body should be in a straight line from head to heels.
- Bend your elbows and lower your chest to the floor.
- Press your palms and the floor away from your body to lift your chest off the floor.
- Bend your knees and push them into your chest.
- Straighten your legs. That's one rep.
- Repeat 12 times
This is an advanced exercise, so if you want to modify it, you can place your knees back on the floor between each repetition.
3. TRX Hamstring Curl
- Lie flat on your back facing a reference point with your arms extended out to your sides.
- Place your heels into the fabric stirrups of your TRX suspension trainer.
- Place your heels into the stirrups and tighten your core and glutes to lift your hips a few inches off the floor.
- Bend your knees and pull your heels toward your glutes.
- Straighten your legs. That's one rep.
- Repeat 12 times.
4. TRX chest press
- Stand with your feet hip-width apart, facing the TRX anchor point, and hold the TRX handle in each hand, palms facing the ground.
- Step toward the anchor point with your arms extended forward.
- Tilt your arms down at about a 45-degree angle.
- Keep your body in a straight line, bend your elbows and bring your hands to your chest.
- Push in the handles and straighten your arms to return to the top of the press. That's one rep.
- Repeat 12 times.
This move is basically a push-up using a TRX trainer. You can also twist one foot forward to make it less difficult.
5. TRX Cross Balance Lunge
- Stand with your feet hip-width apart, facing the TRX anchor point, and hold the TRX handle in both hands, palms facing each other.
- Lift your right leg to a 90-degree angle, then extend it back around your left leg at a diagonal 45-degree angle, aligning your right knee behind your left heel. Raise your right knee about 1 inch off the floor.
- At the same time, bend your left knee at a 90-degree angle and push your left foot toward the floor.
- Squeeze your glutes and return to the starting position. That's one rep.
- Repeat 6 times on each leg.
6. Y-Fly
- Stand with your feet hip-width apart, facing the TRX anchor point, and hold the TRX handle in both hands, palms facing each other.
- With your arms straight, lean away from the anchor point and plant your heels.
- Keeping your arms straight, raise your arms in a “Y” shape, pulling your body upward.
- Lower back to the starting position. That's one rep.
- Repeat 12 times.
You can modify this movement by twisting your feet.
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