No other fitness equipment is as versatile and effective as the TRX resistance band. Training with the yellow loops uses nothing but your own body weight, transforming every exercise into an intense full -body workout. TRX stands for Total Resistance Exercise and was originally developed for elite units of the US Navy. Today, it is an integral part of modern fitness studios , functional training zones, and home gyms.
In this article, we present the 10 best TRX exercises – perfect for improving strength, core stability, and mobility. Whether you're a beginner or a professional, with the high-quality Atletica TRX-B training equipment, you can train safely, in control, and anywhere.
Why TRX training is so effective
The special thing about TRX training: Your body is both weight and resistance.
The unstable position on the slings activates more muscles, especially the deep core muscles. This not only provides strength, but also stability, balance, and body awareness.
Benefits of TRX training:
- Full body training with just one tool
- Promotes strength, coordination and balance
- Gentle on joints and adaptable to every fitness level
- Perfect for core stability and posture
- Mobile and space-saving – ideal for home gym or travel
With the Atletica TRX Suspension Trainer, you can customize each exercise – through incline, angle, and tension.
How training with TRX bands works
During TRX training you work with gravity and body weight.
The training stimulus comes from the angle of your body : the steeper you lean, the more intense the exercise becomes.
The bands are attached to a stable point (e.g. door anchor, ceiling, power rack or outdoor pole).
Basic principles:
- Always keep your core active – stability is everything
- Slow, controlled movements
- Breathe evenly: maintain tension while exhaling
- Quality instead of quantity – perform each repetition consciously
The 10 best TRX exercises
1. TRX Row (rowing)
Strengthens back , biceps and core.
This is how ' s:
- Grab the handles and lean back slightly.
- Pull your body up until your hands reach chest height .
- Slowly back.
- 3 sets of 12 repetitions.
Atletica tip: Perfectly combined with Atletica Power Racks for secure fixation.
2. TRX Chest Press
Trains chest, shoulders and arms.
This is how ' s:
- Stand in front of the attachment point, holding the handles in front of your chest.
- Lean forward, bending your arms like you would in a push-up.
- Stretch them out again.
- 3 sets of 10-12 repetitions.
Tip : The steeper the body , the heavier.
3. TRX Squat
A classic for legs and buttocks.
This is how ' s:
- Keep the handles taut and lean back slightly.
- Slowly squat down.
- Push yourself back up through your heels.
- 15 repetitions.
With Atletica: The Atletica Gym Mat offers secure footing during every movement.
4. TRX Plank
Strengthens the core and improves posture.
This is how ' s:
- Place your feet in the TRX straps.
- Get into a forearm plank, body straight as a board.
- Hold for 30–45 seconds.
Variation : Alternate lifting one leg at a time for more instability.
5. TRX Mountain Climbers
Cardio and core in one.
This is how ' s:
- Feet in the loops, hands on the floor.
- Alternately pull your knees towards your chest.
- 3 sets of 20 repetitions per leg.
Goal: fat burning and core activation.
6. TRX Lunge (Lunge)
For balance, legs and bottom.
This is how ' s:
- One foot in the loop, the other on the ground.
- Go into a lunge until your back knee almost touches the floor.
- Push up, 10 reps per side.
With Atletica: Train barefoot on a non-slip mat for maximum control.
7. TRX Pike
One of the best core exercises.
This is how ' s:
- Start in a plank position, feet in the TRX straps.
- Lift your hips up until your body forms an inverted V.
- Lower slowly.
- 10 repetitions.
Benefit : Activates core, shoulders and hip flexors.
8. TRX Y-Fly
For shoulders and upper back.
This is how ' s:
- Lean back slightly, arms stretched.
- Raise your arms up in a Y shape.
- Hold briefly and lower slowly.
- 12 repetitions.
Tip : Perfect for posture and shoulder stability.
9. TRX Hamstring Curl
Strength for the back of the legs and buttocks.
This is how ' s:
- Lie on your back with your heels in the loops.
- Lift your pelvis and pull your heels towards your buttocks.
- Slowly back.
- 3 sets of 12 repetitions.
With Atletica: Add resistance bands for extra tension.
10. TRX Side Plank
Trains oblique abdominal muscles and core stability.
This is how ' s:
- Place one foot in the loop and support yourself sideways on your forearm.
- Lift your hips and keep your body in line.
- Hold for 20–30 seconds per side.
Variation : Raise the upper leg to increase the intensity.
Training plan: How to combine TRX exercises effectively
|
day |
focus |
Length of time |
Example exercises |
|
Monday |
upper body |
30 minutes |
TRX Row, Chest Press, Y-Fly |
|
Wednesday |
Core & Cardio |
35 minutes |
Plank, Pike, Mountain Climbers |
|
Friday |
Lower body |
30 minutes |
Squats, lunges, hamstring curls |
Tip : Complement your TRX workout with Atletica dumbbells , mini bands or a balance platform to create variety and progression.
Conclusion: Maximum performance with minimal equipment
TRX training is the perfect blend of strength, stability, and mobility – all with just one device.
It challenges the muscles holistically, improves posture and balance and gets the entire body in shape.
Whether at home, in the studio or outdoors – sling training adapts to you and grows with your progress.
Just 2-3 sessions per week are enough to achieve visible results – without heavy weights.
Atletica – Quality that moves
With the robust Atletica TRX Suspension Trainer, you can bring functional full-body training directly into your home.
Our suspension trainers are durable, safe, and suitable for any environment—from home gyms to professional fitness studios.
Discover TRX and functional training equipment now at atletica.de and experience how versatile your training can be – with quality that moves you.
