Suspension Trainer Exercises by Muscle Group

Most people buy a suspension trainer, learn the row and the squat, and stop there. That leaves a lot of the tool unused. These suspension trainer exercises are sorted by muscle group, so you can build a balanced session or target the area you want to train today.

Every move below works with a home strap such as the TRX Home2 and a solid door, beam or wall anchor, so you can train in an Auckland apartment or a Christchurch garage with the same plan.

How to Choose Suspension Trainer Exercises

The fastest way to build a session is to pick one exercise from each muscle group below, then run them as a circuit. A simple rule keeps it balanced:

1. One push (chest, shoulders or triceps)
2. One pull (back or biceps)
3. One leg move (squat, lunge or hinge)
4. One core move (plank, pike or rotation)

Do 8 to 15 reps of each, rest 60 seconds after the round, and repeat 3 times. That gives you a full-body session in about 25 minutes.

How to change the difficulty

You control the load with your body angle, not with weight plates. Walk your feet closer to the anchor to make pushing and pulling moves harder. Step away to make them easier. For leg moves, use the straps for less support as you get stronger.

Back and Biceps: Pulling Exercises

Pulling moves are where a suspension trainer shines, because few bodyweight options train the back well without a bar.

Keep your body in one straight line from head to heels for every pull. If your hips sag, step back to a more upright angle. For more pulling options, see our guide to the best lat exercises at home.

Chest, Shoulders and Triceps: Pushing Exercises

Facing away from the anchor turns the same straps into a push station. The straps move freely, so your shoulders have to stabilise far more than on a bench press.

• TRX Chest Press: the suspension push-up. Start with your body at a 45 degree angle and lower slowly.
• TRX Chest Fly: arms open wide with a soft bend in the elbows. Start upright, as this move loads the shoulders quickly.
• TRX Pike Push-Up: feet in the straps, hips high. An advanced shoulder move.
• TRX Tricep Extension: elbows point toward the anchor, hands finish beside your forehead.

Legs and Glutes: Lower Body Exercises

The straps help you balance, so you can train single-leg moves long before you could do them freestanding.

1. TRX Squat Row: a squat into a row. Ideal as your first exercise.
2. TRX Step Back Lunge: hold the handles lightly for balance.
3. TRX Bulgarian Split Squat: rear foot in the foot cradle.
4. TRX Hamstring Curl: lie on your back, heels in the cradles, curl them toward you.
5. TRX Hip Thrust: a strong glute builder with no barbell needed.
6. TRX Pistol Squat: the end goal for single-leg strength.

Core: Stability and Anti-Rotation Exercises

Every suspension move trains the core, but these target it directly. Add one to the end of each session.

• TRX Plank: feet in the cradles, forearms on the floor. Hold 20 to 40 seconds.
• TRX Mountain Climber: feet in the straps, drive knees in one at a time.
• TRX Pike: from a plank, lift your hips toward the ceiling with straight legs.
• TRX Body Saw: from a forearm plank, rock your body forward and back a few centimetres.

Our TRX core exercises guide covers eight more, with progressions.

A Sample Full-Body Session

Here is one way to combine the groups above into a 25 minute workout. Do each move for 40 seconds, rest 20 seconds, and complete 3 rounds.

1. TRX Squat Row
2. TRX Chest Press
3. TRX Row
4. TRX Step Back Lunge
5. TRX Face Pull
6. TRX Plank

When this feels easy, move one step closer to the anchor on the push and pull moves. If you want a ready-made plan instead, the TRX Workout Plan Bundle sets out the weeks for you.

Common Mistakes With Suspension Trainer Exercises

The same few errors show up across almost every strap exercise. Fix these and every move on this list gets safer and more effective.

• Letting the straps go slack. Slack straps mean you have stopped loading the muscle. Keep tension from the first rep to the last.
• Sagging hips. Whether you are rowing, pressing or planking, your body should stay in one straight line. Squeeze your glutes to lock it in.
• Rubbing the straps on your arms. On push moves, keep your hands pressing straight out so the straps stay clear of your skin.
• Rushing the lowering phase. Most of the strength gain comes from controlling the way down. Take 2 to 3 seconds.
• Starting too steep. Choose an angle where the last two reps of each set are hard but clean. Ego angles lead to sore shoulders.

How Often to Train Each Muscle Group

Most people get good results training each muscle group two or three times a week. You can do that in two ways:

1. Full-body sessions, three times a week, picking one exercise from each group above. Best for beginners and busy weeks.
2. A split, such as upper body on Monday and Thursday and lower body on Tuesday and Friday. Better if you want longer sessions with more exercises per muscle.

Leave at least one day between hard sessions for the same muscle group. If a muscle still feels sore when you warm up, train something else that day.

FAQ

How many suspension trainer exercises should I do in one workout?

Four to eight is plenty. Pick at least one push, one pull, one leg and one core exercise so no muscle group gets left out.

Can suspension trainer exercises build muscle?

Yes. Your body angle sets the load, and moves like the pistol squat and pike push-up are hard even for trained lifters. Progress by changing angle, slowing the lowering phase or adding reps.

Are suspension trainer exercises safe for beginners?

Yes, if you start upright and keep a straight body line. Our TRX exercises for beginners guide is the best place to start.

Start Training Every Muscle Group

The World Health Organization recommends muscle-strengthening activity on at least two days each week. Two sessions built from these suspension trainer exercises meet that target at home. Browse our suspension trainers, shipped across New Zealand, and pick a strap that suits your space.