TRX Superman

Man performing a TRX superman

The TRX Superman is an Advanced version of the Body Saw. It's a great dynamic core stabilizer. Mastery of the plank is strongly suggested before attempting this exercise.

Primary muscles worked

  • Shoulders

Secondary muscles worked

  • Core
Body Part

Body Part:






Step 1: Starting position for this exercise, is on your toes, in a squat position, holding onto each TRX handles. You are facing away from the TRX anchor, and the TRX straps are draped over your shoulders/ arms.

Step 2: Holding the shoulders retracted and depressed, and keeping your core engaged, begin to ‘explode’ outward at a 45-degree angle, as if you are going to jump, but without actually jumping. Essentially you are extending your arms above your head, and extending your hips and legs, so the ending position is a straight line as if you are flying (like Superman)

Step 3: Lower yourself back down to the squatting position on your toes.

Step 4: Repeat the movement several times.


How to progress the exercise

If you lower yourself slightly more to the floor, this exercise will become more challenging, as you will be pulling more of your actual body weight.

Additional Information

Be mindful that this exercise doesn’t require too many changes to make it more challenging as it required the use of smaller muscle groups.

Man performing a TRX superman



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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