Most people think of suspension trainers for rows and push-ups, but a TRX leg workout can be one of the hardest sessions you do. The straps let you train single-leg strength, hamstrings and glutes in ways that are hard to match with bodyweight alone.
Below are eight leg exercises, how to do each one and a 30-minute session you can run at home. It suits anyone from a weekend trail runner to a rugby player wanting stronger, more stable legs.
Why Train Legs on a Suspension Trainer
Your legs are already strong enough to squat your body weight, so bodyweight leg training often feels too easy. The straps fix that in two ways:
- They make single-leg moves possible. Holding the handles gives you just enough balance to do pistol squats and split squats with full range.
- They unlock hamstring and glute work. With your heels in the foot cradles, you can curl and bridge against your own body weight.
You also get the option to use less help over time. Hold the straps lightly, then with one hand, then not at all.
The 8 Best TRX Leg Exercises
| Exercise | Main muscles | Level |
|---|---|---|
| TRX Squat Row | Quads, glutes, back | Beginner |
| TRX Step Back Lunge | Quads, glutes | Beginner |
| TRX Lateral Squat | Inner thighs, glutes | Beginner |
| TRX Hip Thrust | Glutes, hamstrings | Intermediate |
| TRX Hamstring Curl | Hamstrings | Intermediate |
| TRX Romanian Deadlift | Hamstrings, glutes | Intermediate |
| TRX Bulgarian Split Squat | Quads, glutes | Intermediate |
| TRX Pistol Squat | Quads, glutes, balance | Advanced |
Add the TRX Jump Squat once you have mastered the basics and want to train power.
How to Do the Key Moves
TRX Bulgarian Split Squat
Face away from the anchor with one foot in both cradles behind you. Lower your back knee toward the floor until your front thigh is close to parallel. Drive through your front heel to stand. Keep your front knee tracking over your toes.
TRX Hamstring Curl
Lie on your back with your heels in the foot cradles, under the anchor. Lift your hips so your body forms a straight line. Pull your heels toward your glutes, then extend slowly. Keep your hips high the whole time.
TRX Pistol Squat
Face the anchor, holding the handles with the straps taut. Lift one leg in front of you and sit back on the other until your hip is below your knee. Use the straps only as much as you need to stand back up.
A 30-Minute TRX Leg Workout
Warm up for five minutes with bodyweight squats, leg swings and easy lunges. Then complete 3 rounds:
- TRX Squat Row: 12 reps
- TRX Step Back Lunge: 10 each leg
- TRX Hip Thrust: 12 reps
- TRX Hamstring Curl: 10 reps
- TRX Bulgarian Split Squat: 8 each leg
- TRX Lateral Squat: 8 each side
Rest 90 seconds between rounds. Finish with a minute of stretching for your quads, hamstrings and hips.
Make it easier or harder
- Easier: hold the straps more firmly, reduce range, and swap split squats for lunges.
- Harder: slow the lowering phase to 3 seconds, add pistol squats, or add a jump to the squat.
How Often Should You Train Legs?
Two leg-focused sessions a week is a good target for most people, with at least one rest day in between. If you are following a full-body plan such as our 4-week suspension training workout plan, add this workout once a week in place of one session. For a full-body option, see the 20 best TRX exercises.
Common Mistakes in TRX Leg Exercises
- Pulling yourself up with your arms. The straps are for balance, not for lifting. If your arms are doing the work, reduce your range of motion until your legs can handle it.
- Knees caving in. On squats and lunges, keep your knees in line with your toes.
- Dropping your hips on hamstring curls. Your body should stay in a straight line from shoulders to heels throughout the curl.
- Rushing single-leg moves. Control beats speed. Pause at the bottom of each rep.
- Skipping the warm-up. Cold hamstrings and hip flexors are easy to strain.
A Progression Ladder for Single-Leg Strength
Single-leg strength builds in stages. Move to the next step once you can complete 3 sets of 10 clean reps.
- Strap-assisted squat (both legs)
- Strap-assisted step back lunge
- Bulgarian split squat with a light grip
- Bulgarian split squat with no hands
- Strap-assisted pistol squat to a box or low chair
- Full strap-assisted pistol squat
- Pistol squat with one hand on the strap
This ladder can take several months. That is normal, and every step builds real strength.
FAQ
Can you build leg muscle with TRX?
Yes. Single-leg moves like the pistol squat and Bulgarian split squat load each leg with most of your body weight. Progress by slowing the tempo and using less strap support.
Is a TRX leg workout good for runners?
Yes. Single-leg strength, hamstring work and balance all transfer well to running. Keep heavy leg sessions away from your hardest runs.
Do I need a mat for TRX leg exercises?
For hamstring curls and hip thrusts, a suspension training mat makes lying on the floor much more comfortable.
Start Your TRX Leg Workout
Strong legs carry you through every other part of life, and this TRX leg workout builds them at home in 30 minutes. The World Health Organization recommends muscle-strengthening activity at least two days a week, so pair it with an upper-body day. Need straps? Start with the TRX Home2.
Suspension training in New Zealand
Suspension Exercise NZ is the New Zealand home of TRX suspension trainers, wall mounts, resistance bands and structured training programs. Orders ship to every region of New Zealand, from Auckland and Wellington to Christchurch and Dunedin, and all prices are shown in New Zealand dollars. Browse the TRX range for New Zealand or plan your next session with the free TRX calculators.
