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When it comes to lower body workouts, TRX exercises offer an array of benefits, from enhancing muscle tone and strength to improving overall flexibility and stability. This guide dives into ten effective TRX leg exercises designed to sculpt and strengthen the lower body, enabling individuals to leverage their own body weight to achieve remarkable fitness results.

When it comes to strength training, you may just think of traditional weight training. But, there are other forms of strength training that can be just as beneficial or provide better results, depending on your goals.

TRX was founded on the concept of functional fitness and developed 7 foundational movements to support that concept.

Using just your bodyweight and your TRX Suspension Trainer, this workout will get leave your arms and shoulders shaking in the best way possible.

Get ready to transform your workouts with suspension training – an innovative exercise technique that challenges your body in new ways.

TRX Training Finding the time to squeeze all four types of exercise—endurance, strength, flexibility, and balance—into your week can feel like a Herculean task. The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise, with a suggested goal of 30 minutes a day, five times a week. But that’s just endurance. You still need to budget time for the other three types, along with work, family, friends, and, occasionally, sleep. What you need is a workout plan that delivers maximum benefits in minimum time. While there are only so many ways to cut down on endurance training while reaping the benefits, you can knock out an effective strength session in as little as 15 minutes. To help you through the process, celebrity fitness experts Jay Cardiello and Basheerah Ahmad have created 15-minute TRX workout plans for strength that you can do at home with your TRX Suspension Trainer. Each of the workouts targets a specific muscle group through two rounds of five moves performed for 60 seconds each with a 30 second break in between. (The total time, with breaks, comes to 15 minutes.) For an upper body workout, Jay recommends a sequence of TRX exercises that include chest presses, low rows, squat rows, bicep curls, and tricep presses. His 15-minute TRX workout plan for core includes a series of TRX side planks, body saws, pikes, mountain climbers, and hip abductions. For lower body work, Basheerah has you covered with five straightforward moves. Start with TRX hamstring curls, followed by hip presses, squats, mountain climbers, and lunges. (Yes, mountain climbers work both your core and your lower body!) The next piece of your workout regimen is stability, but this one is easy to combine into your lower body workout. In stability work, you should focus on exercises that require you to stand on one foot. For example, you could try a TRX single leg squat to single leg balance reach progression, or a TRX crossing balance lunge to step side lunge combo.  If you have time to stretch your 15-minute workout into a 20-minute workout, you can tack both of these onto the end of your leg workout. Now that you’ve got strength and balance out of the way, it’s time to think about flexibility. This one’s important because it improves your overall physical performance and helps you avoid injuries. While stretching after a workout will improve flexibility, it’s a reactive approach to training. You should also add a proactive approach, like yoga or the TRX Essentials: Flexibility video. In the video, TRX Director of Training and Development Fraser Quelch takes you through a 50-minute, real-time stretching routine designed to counteract the effects of daily life, and helps you understand what and why you’re stretching. Even if you add all of TRX workout plans listed above to your fitness routine, that’s still less than two additional hours per week to target the four types of exercise your body needs. And if two hours a week can lead to a longer, healthier life, isn’t it worth the investment? Invest in yourself today with TRX Training gear. TRX® PRO4 SYSTEM BUY NOW TRX® RIP TRAINER BUY NOW TRX® SRENGTH BANDS BUY NOW

Golf requires a combination of strength, flexibility, timing, balance, power and endurance. Making sure your golf workout program addresses all of these components of fitness means you have to pick an efficient and effective way to train. Enter the TRX. I was first introduced to the TRX while still working as a strength and conditioning coach on the PGA and LPGA Tours. I immediately saw the potential to change the way we train golfers. Unloading movements to create the appropriate range of motion, balance and muscle sequencing leads to dramatic improvements in training results. Swing components such as weight shifts, balance, staying on swing plane, shoulder turn, core stability and hip rotation all have physical requirements you can address using the TRX more effectively than any other training tool. The TRX Golf Workout DVD is produced in conjunction with Titleist Performance Institute and Dr. Greg Rose, both leaders in golf performance and fitness. Here, we have selected exercises from the DVD and put together a workout to improve your performance on the range and the course. We address all planes of motion, core stability, shoulder mobility, single leg and single arm exercises. This workout is guaranteed to take your golf fitness to the next level! As the resident TRX Professor, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before taking the position of Director of Programming at TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.

Older adults represent the fastest emerging market in both fitness and rehabilitation. According to the National Institute on Aging, the older population will double between 2011 and 2030 when older adults will represent 25% of American society. The majority of these people will be dealing with at least one chronic health condition, which can be managed or reversed with physical activity. Exercise training is a highly effective way to decrease or manage the risk of chronic disease or disability, including fall prevention. TRX Suspension Training can be a powerful tool to use with even the most limited older clients. A recent research study conducted by Dr. Christian Thompson at the University of San Francisco determined that the TRX Suspension Training system is a safe, effective and enjoyable exercise modality to utilize in older adults who were deemed to be at risk for an accidental fall. This research, which has been peer-reviewed by the American College of Sports Medicine, was an eight-week training program using TRX Suspension Training to enhance functional fitness in a group of older adults who had never used the TRX Suspension Trainer before. The TRX was used for mobility exercises for the ankle, hip, thoracic spine and shoulder; muscle strengthening exercises for the lower and upper body; and dynamic balance/gait enhancement exercises. Exercise volume and complexity progressed at regular intervals throughout the training period. Functional fitness outcomes were measured pre and post test by Functional Reach Test, Timed Up-and-Go Test, and 30 Second Chair Stand Test. Some of the exercises used in the study include: TRX Overhead Squat TRX Mid Row TRX Chest Press  Examples of these exercises can be seen in this video, done for a previous blog post on osteoporosis. Regardless of your age or ability level, the TRX is an adaptable and effective exercise device. Have you used the TRX to train older adult clients? If so, share your results below. All clients should consult with a physician or physical therapist regarding specific limitations and restrictions prior to beginning this or any exercise program.

TRX Training Watch this video to learn how to perform a TRX Pull Up. Pair this with our other TRX exercises for a well-rounded workout.  Here's the gear you can use to do a TRX Pull Up today (plus more with the Ybell and Strength Bands): TRX® PRO4 SYSTEM BUY NOW TRX® STRENGTH BANDS BUY NOW TRX® YBELL NEO BUY NOW You can also combine the TRX pull-up with other TRX exercises for a more effective full-body workout. For inspiration, try one of our classes at TRX Training Club: