6 Advanced TRX Moves That Aren’t Rows 

Rows are part of practically every TRX Live class, and it makes sense why: the Suspension Trainer was designed with pulling in mind. Founder and CEO Randy Hetrick invented his first prototype because bodyweight-only exercises couldn’t keep him combat-ready as a deployed Navy SEAL who needed to climb caving ladders. But we’re going to let you in on a little secret: There are tons of advanced TRX moves that don’t incorporate rows. We’ll prove it with six of our favorites.

man laying down with basketball in hand while performing a TRX hip press

TRX Hip Press

Hetrick has described this move as “horrifically good hamstring and glute work.”

Lie down on your back and face your anchor point with the straps adjusted to mid-calf length, and your heels in the foot cradles. The first half of this exercise is a hamstring curl. Push your heels down into the foot cradles to lift your butt off the ground, then pull your heels toward your body. The second half—pressing your hips up to the sky to eliminate the hip crease—will really make your hammies scream. 

man performing a TRX Atomic Pushup outside

TRX Atomic Pushup

Start with a TRX Plank, add a push-up to heat up your shoulders, and throw in a TRX Pike to make your abs feel the burn. Atomic push-ups are one of the moves that TRX die-hards love to hate. See if you can rep out a series of ten without taking a knee break.

man performing a TRX lunge

TRX Lunges

Did somebody call for a quad-burner?

This is another exercise that starts standing facing away from the anchor with the straps adjusted to mid-calf length. Thread one foot through both foot cradles, then step back into a deep lunge, touching your knee to the ground, then drive off your front planted foot, and come back up to standing. If you’re feeling extra sassy, you can add a hop before repeating the rep.

man demonstrating instructions on how to start and finish a TRX Overhead Squat

TRX Overhead Squats

Shoulders and legs at once: Is this too good/terrible to be true?

For this move, stand facing the anchor with straps adjusted to mid-length. Grip the Suspension Trainer handles with your palms facing down, and your body locked in a standing plank. While keeping your arms and body straight, pull the handles overhead, so your hands are straight above you. Next, with your upper body and core engaged, bend your knees to drop into a squat. While you lower and raise up from the squat, keep your arms straight above you and don’t release your upper body tension. Once you return to the standing position, drop, and repeat. 

While this is a step above the standard TRX Squat, it’s also a great warmup move when you’re working out on a cold day. When the heat starts spreading through your shoulders around the second or third rep, you’ll forget you were ever chilly.

man performing a single leg squat on TRX Suspension Trainer
TRX Single Leg Squats

TRX’s answer to the pistol squat, the TRX Single Leg Squat, tests your quads, glutes, hamstrings, and stability.

Stand facing the anchor point with your straps adjusted to mid-length. Plant one leg into the ground, then raise your other leg straight in front of you. While keeping your weight in your planted foot, drop low into a squat—all the way to the floor if you can—and drive back up to stand. Repeat on the same leg for 10-12 reps, before giving the second leg a shot. 

If you’re not quite up to completing a rep while holding your free leg straight out, you can also bend that knee to 90 degrees, or plant your heel down to act as a kickstand. Trust us, this one will burn no matter what. 

And for all you daredevils wondering, “Can I combine that TRX Overhead Squat with a TRX Single Leg Squat?” the answer is yes. But you’ll probably regret tackling that challenge after the first rep.

military woman performing a TRX pull up outdoors

TRX Pull-Ups

You don’t need a pull-up bar to train for pull-ups.

Adjust your TRX Straps to the over-shortened position—aka “bunny ears”—and start by sitting under your anchor point with your hands, palms down, on the handles. Pull the handles wide apart—your arms should be in a 'V' for victory—then pull the handles down toward your shoulders, until your elbows drop towards your ribs. 

You’ll notice you’re pulling yourself up, up, and away from the floor. Leave your feet on the floor for extra support, or cross your legs and lift your whole body off the ground.

Are you ready to level up to these advanced moves? Try 10-12 reps of each and tag us on Instagram or Facebook to let us know how you did!


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