TRX Sprinter Start

The TRX Sprinter start is a good way to incorporate a usually stationary plank into a dynamic movement. This exercise will target your lower body muscles (quads, glutes, hamstrings, etc), with the key being a strong hip extension/ hip thrust. .Because it is a good dynamic exercise, it can also be utilized for cardio benefit.

Primary muscles worked

  • Quads
  • Outer Thighs

Secondary muscles worked

  • Lower Back
  • Glutes
  • Calves
  • Hamstrings
  • Hip flexors
Body Part

Body Part:






Step 1: Begin this exercise with a solid plank position, aligning the head, shoulders, hips, knees, and ankles in a straight line.

Step 2: Set the TRX straps to a long level. Grab hold of each handle, and hold them in close to your sides; the straps are underneath your arm, and you are facing away from the anchor point.

Step 3: Maintaining the strong plank, walk outwards away from the anchor, and lean forward, keeping yourself on your toes; hold this position at about a 45 degree lean. You are now ready to begin the movement.

Step 4: Keeping your core nicely engaged, begin the movement by taking a medium step back, keeping your body weight forward. This is the Sprinter start position.

Step 5: From here, push off your back toes (ball of the foot), drive that back leg through to a knee up in front of you. As your knee drives up, finish the drive by pushing off the other foot, in order to hop.

Step 6: When you land from the hop, repeat the movement by again bringing the leg back, then again driving it forward with the hop.

Step 7: Repeat this dynamic movement several times, then change legs.


How to progress the exercise

A possible exercise variation would be to perform the push-up portion of the in an explosive manner, where you actually jump with your hands (jumping push-ups). Also, a pike can replace the knees to chest movement.

Additional Information

The pushup portion of the movement can be regressed by performing them on your knees.

TRX Pro 4 Strap



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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