Try These Strong TRX Moves for Strong Women

Try These Strong TRX Moves for Strong Women


Women have been burdened with unrealistic standards for hundreds of years. According to images blasted in magazines, movies, and pop culture, “health” was conflated with traditional interpretations of “beauty,” and the standard for either was young, tall, thin, and white. That standard is false, racist, sizeist, ageist, and outdated. While changing perceptions is work that takes years, TRX is proud to be a part of a movement that empowers women and recognizes that health and beauty extend across a spectrum of sizes, races, and generations.

In the world of fitness, certain exercise programs and tools have been identified as specific to people in beginner or advanced groups, but the TRX Suspension Trainer is built for every body. Olympic athletes use it. Adaptive athletes use it. Supermodels use it. So do super moms. Anyone, regardless of their fitness level or expertise, can get a full-body workout with the TRX Suspension Trainer because it’s simple to modify workouts by adjusting your angle relevant to the anchor point. 

Looking for ways to upgrade or downgrade each move? There are lots of tools available to augment Suspension Training exercises, and we’ve got a few suggestions for how to put them together to help you feel stronger.

 TRX Rows and Inverted Rows


The TRX Row is one of the most popular Suspension Trainer movements because it targets the lats, delts, rhomboids, traps, and core. Standing facing the anchor point, you can step back—to decrease the  “weight” of each rep—or forward to increase your load. 

After nailing the basic TRX Row, many women like to upgrade to the TRX Inverted Row. Starting in a bridge position with your glutes tight and your feet under the anchor point, inversion increases the resistance load of the basic row.

Feel extra strong? You can add a stability challenge to the TRX Row by adding the TRX Stability Ball to the move. That could mean either hugging the stability ball with your heels or ankles, or wedging the ball against a wall and standing on the ball


TRX Core SuperSets

The TRX Suspension Trainer is famously an all-core-all-the-time tool because core engagement is at the root of almost every TRX Suspension Trainer move. TRX Planks are one of our favorite ways to test core strength, and the TRX Mat and TRX AB Gliders can beef up your ab challenge. 

First, grab your TRX Mat and Suspension Trainer for a standard TRX Plank. Adjust your straps to mid-calf length and kneel facing away from the anchor point. Thread your feet through the foot cradles, and—using either your palms or your forearms as your base—push up into a TRX Plank. (The mat will help cushion your joints and allow you to maintain your plank longer and more comfortably.) Try holding the TRX Plank for 30 seconds, then give yourself a 15-20 second break to get out of the straps.


Next, switch things up by keeping your toes on the ground and placing each hand on a TRX Ab Glider. While holding onto your tight core, slide your right arm forward and back, then repeat with your left. Again, try to execute this move for 30 seconds, then give yourself a 15-20 second break to loop your toes back into the straps. Continue alternating these two moves from another three sets? 

Want an extra push at the finish line? Try one final combo: toes in the straps and hands on the gliders.

TRX Front Squats and Sprinters

Some women like to do TRX Front Squats or Sprinters as a slow, controlled movement to strengthen the quads. Others prefer them as a dynamic movement, adding in a jump at the top of the range of motion for a plyometric boost. Whatever your preference, you can increase your potential range of motion in this move by trading your traditional door anchor or suspension anchor for a TRX Xmount.


Yes, the XMount, as the name suggests, is “mounted” and requires actual tools for proper installation, but the process is pretty simple—we detail it here—and well worth the investment for all you TRX devotees.

If you’re setting your Suspension Trainer up on your TRX XMount, you’ll still begin these moves standing facing away from the anchor point with your straps threaded under your arms. For the TRX Front Squat, walk your feet back until you’re at a 45-degree angle with the floor. (As in, if you let go, you’ll face-plant, so don’t let go.) With your feet planted slightly-wider than hip distance apart, you can drop down into a squat, then extend back to a standing plank. Pro-tip: maintain your forward lean through this move, regardless of whether you’re crouching or extending.

87_Front Squat_ST_Clean-2

For a plyometic version of this move, find the same starting position and crouch down into your squat, then hop forward into your standing plank, and hop back into your squat,

The TRX Sprinter is a similar move, but you’ll start with one foot planted forward, and then step the other foot back into a deep lunge position. From that lunge, you can either choose a basic sprinter start, or a sprinter hop, by concentrating your effort through the forward leg and driving your back leg back and forth.


A body isn’t strong because it boasts clearly-defined six-pack abs. A body is strong because it can run, jump, work, and play as needed throughout the day. A woman isn’t healthy because she fits into a specific clothing size. She’s healthy because she takes care of her needs. And a mother doesn’t have to “bounce back” into a “swimsuit body” after a pregnancy to deserve praise. She’s earned praise for the monumental act of caring for another human and herself at the same time. Through every phase of life, TRX is there to help every woman achieve her own interpretation of fitness.

If you're ready to add a TRX Mat, Stability Ball, Ab Gliders, or Xmount to your home gym, be sure to check out our TRX gift with purchase program through March 15, where you could score one of these world-class tools for free with your Suspension Trainer purchase. With these TRX moves, and our full range of resources like our free TRX On Demand classes, we hope you feel empowered to channel your strength and wellness in whatever way feels best to you. 

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