How to Use TRX Straps for Full-Body Workouts

TRX straps are suspension training straps that allow you to use your body weight to build strength, improve stability, and increase flexibility. They have become a go-to home workout equipment for fitness enthusiasts seeking a versatile and efficient way to target their entire body. Whether you’re working out at home, the gym, or even outdoors, TRX straps can easily elevate your fitness routine. 

In this guide, we’ll explore how to use TRX straps to create a full-body workout, covering exercises for different muscle groups and levels of ability. We’ll also touch on other fitness tools you can use alongside TRX straps, like the Bosu ball, which can complement your suspension training. Here you’ll discover the benefits of using TRX straps for online PT sessions, free trial workout classes, and more. 

Why Choose TRX Straps for Full-Body Workouts?

Before diving into the exercises, it’s essential to understand why TRX straps are such a valuable piece of home workout equipment. Unlike traditional weights or resistance machines, TRX straps leverage your body weight to create resistance, which means you can modify the intensity of an exercise by simply adjusting your body position. 

This makes it perfect for all fitness levels, whether you’re a beginner or a seasoned pro. It also means that you can mix up your workouts depending on what you’re trying to achieve. TRX straps engage multiple muscle groups simultaneously, improving coordination, core strength, and stability. This versatility allows you to perform a wide range of exercises, from strength training to flexibility routines, without needing extensive equipment – which is great when you’re on the go.

How To Use TRX Straps: Setting Up

To get started with your TRX Training, you’ll first need to ensure the straps are secure. You can attach the TRX to a sturdy door, ceiling mount, or any other solid structure like a tree or post. There will likely be an area of your gym where you can attach them to the wall. 

Make sure the anchor point is strong enough to support your body weight. Adjust the length of the straps according to the exercise you’re performing—shorter straps for moves like rows or presses, and longer straps for lunges or planks.

Upper Body Exercises with TRX Straps

Using TRX straps for your upper body can effectively target your back, shoulders, chest, and arms. Here’s how to use TRX straps for a complete upper-body workout:

TRX Chest Press

This exercise mimics a push-up but uses the suspension straps to add an extra challenge, engaging your core as well as your chest and triceps. Stand facing away from the anchor point, holding the handles with your arms extended in front of you. Lower your body by bending your elbows, keeping your body straight and core engaged. You can then push back up to the starting position and go again. 

TRX Rows

Rows are an excellent way to build strength in your upper back and biceps. To perform a TRX row you should stand facing the anchor point, holding the handles with your palms facing each other. Lean back so your body is at an angle, and pull yourself towards the handles by driving your elbows back. Control the movement as you lower yourself back down. Be sure not to rush this move and feel your muscles engaging. 

TRX Bicep Curls

For biceps, the TRX bicep curl provides an effective and unique twist. Start facing the anchor point, with the handles in an underhand grip (palms facing up). Lean back and extend your arms, then curl your hands towards your forehead, ensuring your elbows stay elevated.

Lower Body Exercises with TRX Straps

The lower body is often overlooked in suspension training, but TRX straps can provide an excellent workout for your legs, glutes, and hips. Here are a few examples of how to use TRX straps for lower body exercises:

TRX Squats

TRX squats are a great beginner-friendly move that can also be ramped up if you’re an advanced athlete. Facing the anchor point, hold the handles at chest height with your arms slightly bent. Lower into a squat, ensuring your knees don’t go over your toes. Use the straps to help maintain balance as you push back to a standing position.

TRX Lunges

Lunges with TRX straps engage your legs while also challenging your balance and core. Facing the anchor point, hold the handles and take a step back with one leg. Lower into a lunge, ensuring your front knee stays behind your toes, then push through your front leg to return to the starting position.

TRX Hamstring Curl

The hamstring curl is an effective way to strengthen the group of muscles in the lower half of your body – referred to as your posterior chain. Lie on your back with your heels in the TRX handles, legs extended. Lift your hips off the ground and pull your heels towards your glutes, then slowly return to the start. This exercise is a great addition to other lower body work, and using tools like the Bosu ball can further challenge your balance and stability.

Core Exercises with TRX Straps

One of the standout benefits of using TRX straps is how effectively they work your core. Here’s how to use TRX straps for core strengthening exercises:

TRX Plank

Start by placing your feet in the TRX handles and position yourself in a high plank with your hands under your shoulders. Keep your body in a straight line from head to toe, engaging your core throughout. Hold for as long as possible, building your endurance over time.

Enhancing Your TRX Workout with Other Equipment

TRX workouts can be enhanced by incorporating other pieces of home workout equipment like the Bosu ball. The Bosu ball is particularly useful for adding an extra stability challenge, especially in exercises like squats, lunges, or planks. For instance, try standing on the flat side of the Bosu ball while performing TRX squats, or place your hands on the ball during a TRX plank for an added core burn.

Additionally, combining your TRX Training with Bosu Balance classes can help you stay motivated and improve your form. If you’re keen to try it for yourself then AngelicaPT offers free trial workout classes to introduce you to these tools, providing an excellent way to test out new exercises in a guided setting.

Getting the Most Out of Your TRX Straps

If you’re just starting out with TRX training, it’s important to focus on your form. Keep your core engaged, control your movements, and ensure you’re using the right posture for each exercise. As with any fitness routine, consistency is key. 

For more information about how AngelicaPT can help you use TRX straps in full-body workouts through both in-person and virtual fitness classes and personalised coaching, get in touch today.