TRX Bent Leg Raise

The TRX bent leg raise is an excellent beginner exercise to ensure core function and performance. If performed correctly core function should improve rapidly over the course of a couple of weeks.

Primary muscles worked

  • Core

Secondary muscles worked

  • Rectus femoris
Body Part

Body Part:




Step 1: Anchor the TRX effectively, adjust the straps to long-length.


Step 2: Lie on your back directly under the TRX and place both hands in the foot straps palms down.


Step 3: Bend both knees and place them on the floor in a comfortable position.


Step 4: Engage your core and stabilize through your arms and shoulders.


Step 5: Lift both knees up towards your chest while ensuring your core is engaged the entire time.

Step 6: Lower your legs back to the ground while keeping your core strong.

Step 7: Repeat.

How to progress the exercise

Increase difficulty by straightening your knees until your legs are straight and turning the exercise into a straight leg raise.

Additional Information

Man performing the TRX bent leg raise



Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.

TRX Pro 4 Strap

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

TRX Pro 4 Strap

TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.


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