TRX Sprinter Start

Girl Performing TRX Sprinters 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.

Girl Performing TRX Sprinters Start



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

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.

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.


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