Plateaued glute gains? Stop adding reps and start adding resistance. The quickest way to spice up your TRX Suspension Trainer™ workouts isn't a new angle, it's a rubber band. Pairing your straps with an Exercise Band forces your muscles to work harder through every inch of the movement, turning basic exercises into serious burners.
Georgia Legg from TRX Training Club® breaks down three brutal banded moves below: the Glute Bridge, Plank Abduction, and the Arabesque. Not sure where to start? Take our quick assessment quiz to get a personalized plan that matches your current fitness level.
TRX Banded Glute Bridge
Strap Length: Mid-calf
Band Position: 2-3 inches above knees
Exercise: Start facing away from the anchor point with your heels in the foot cradles, feet and knees positioned about 6 inches apart, knees bent in tabletop, and your shoulder blades on the ground. Keeping your knees bent, press your heels into the foot cradles, and slowly lift your hips off of the ground to eliminate the hip crease, before slowly lowering back down. To make this move harder, reset on the ground and shuffle further away from the anchor point.
TRX Banded Plank Abduction
Strap Length: Mid-calf
Band position: 2-3 inches above knees
Exercise: Kneel facing away from the anchor point with your toes in the foot cradles. Press either your palms or forearms into the floor, and press the tops of your feet into the foot cradles to lift into a plank. Once you’re in the plank position, extend your legs wide to stretch the band. As you do, you’ll feel your glutes and abductors activate. Close your feet back together and repeat.
TRX Banded Arabesque
Strap Length: Mid-calf
Band position: 2-3 inches above knees
Exercise: Stand facing your anchor, and hold the handles of your straps at either side of your rib cage. Start standing on your left foot, with your right knee slightly bent and your right foot lifted. From here, you’ll create a kickback, reaching your hands forward, pressing your palms face-down on the handles, and lifting your right leg straight behind you, as high as you can. (Don’t worry, you’ll repeat all the fun on your left leg!) Slowly return to standing, pulling your knee forward as you do.
Make It Burn: Build the Ultimate Banded TRX Workout
Adding a band to your TRX straps isn't just about making things harder, it’s about making them smarter. The instability of the straps combined with the constant tension of the band forces your glutes to fire on all cylinders. Tag @trxtraining on Instagram or Facebook to show us how you handled these three moves.
Ready to turn up the heat on the rest of your routine? These are just a sample of the creative combinations you’ll find in TRX Training Club. Whether you are a fitness pro or a beginner looking to build a stronger foundation, mixing bands with your Suspension Trainer is a proven way to move better and grow stronger.
Try Georgia’s weekly challenges and see what your body can really do.
