Simple TRX leg workout (no jumping)

Are you looking for one piece of equipment that you can get a total body workout that doesn’t take up much space? A TRX suspension trainer could be the answer.

TRX training allows you to use your body weight for all of the movements, which makes it perfect for people of all fitness levels. Pulling together a few of the best TRX leg exercises, we will focus on a TRX leg workout.

woman doing trx leg workout squats in the gym

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What is TRX?

TRX which stands for Total Body Resistance Exercise uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and stability. 

TRX suspension trainer

The TRX All-in-One System is the prime suspension trainer for full-body workouts. This system comes with a suspension trainer, a suspension anchor, a door anchor, a getting-started guide and access to the TRX Training Club app.

Lower Body TRX workout

TRX offers all the benefits of traditional strength training and more but at a lower risk. TRX training research shows there is less potential for injury compared to free weight training.

Here are a few of the best TRX leg exercises that you can add to your routine, which will help with your mobility while improving your strength.

For this workout, you will set the TRX straps at mid-height. For each exercise, it’s 40 seconds working with 20 seconds rest.

TRX squats

Squats are essential to build a strong lower body. 

  • Stand facing the TRX, holding both handles in front of your waist with elbows bent by your sides. 
  • Lower into a squat position, extending arms in front of you at eye level. 
  • Push yourself back up to the starting position.
trx curtsy lunge

TRX curtsy lunge 

Although this looks similar to a reverse lunge, the curtsy lunge requires that your foot crosses behind your body. It not only works your gluteus maximus, but the angle of the movement also reaches smaller muscles like your side glutes and inner thighs.

  • Stand facing the anchor and grab the TRX handles, keeping elbows bent by your sides. Your elbows should be bent, and your arms should make a 90-degree angle.
  • Lift your left foot off the ground and balance on your right leg.
  • Squat down on your right leg and cross your left leg back behind it. Your toes should touch the ground out to the side, and your knee should get close to the ground, too. This should feel like a “curtsy.”
  • Without completely pulling yourself up with the TRX bands, push down through your right heel, engage your quad muscle, and come back to standing position. 
  • Switch sides by balancing on your left leg, and dropping your right leg back behind.

TRX Single leg squat or pistol squat

This is similar to the TRX squat but it is performed on a single leg.

  • Face the anchor point, grab the handles of the TRX bands, and step back and squat down into the starting position. Your feet hip-width apart and your arms should be fully extended.
  • Engage your core and raise your right leg off the ground.
  • Sit back, keep a strong core and squat down while pushing the heel of your left foot into the ground as you lower. You should aim to squat down enough to form a 90-degree angle with your left knee.
  • Push up through your heel to the standing position, while keeping a slight bend in your left knee.
  • Repeat then switch to raising your left foot.
woman doing trx leg single leg deadlift in the gym

TRX Single-leg Romanian deadlift

Use the TRX handles to help you balance while performing this exercise to work on your body alignment and flexibility.

  • Stand facing the suspension anchor.
  • Press your hands into the handles.
  • Standing on one foot, kick the other leg behind you
  • Make a nice straight line from your hands to your feet. 
  • Squeeze your glutes to stand back up

Hamstring curls 

Hamstring curls are a great complement to exercises like the Romanian deadlift. 

  • Before getting into the starting position, set the straps so that the handles are about a foot from the ground/mid-calf height.
  • Lie on your back with your feet facing the anchor point. 
  • Place your heels into the foot cradles of the TRX. For balance, your arms should be out by your sides, with your palms on the floor.
  • Engage your core, glutes and hamstrings while lifting your hips.
  • Pull your heels to your glutes, bringing your knees to the sky. With control, straighten your legs back out by returning your heels to the starting position.

Tip: Your shoulder blades should remain on the ground the entire movement.

While you are down there, flip over to work your abs

Mountain climbers

  • Slip your feet into the stirrups and raise into a plank position. 
  • Just as you would with your feet on the floor, alternate bringing each knee to your chest.
  • Speed up without losing control over your movements 

Tip: Do not lower hips. Engage your entire core to keep good form and work your hamstrings.


  • Slip your feet into the stirrups and raise into a plank position.
  • Keeping legs and arms straight and core tight, lift your hips into an inverted V. 
  • Lower back to the starting position. 

Note: Your shoulders might struggle to hold you up as you lift and lower your hips.

Benefits of using a TRX suspension trainer

Helps build your core strength

A TRX suspension trainer requires that you brace and stabilize with your abs, obliques and lower back so you can leverage your own body weight as resistance. TRX exercises use functional movements to help you increase your overall core strength.

You can use it regardless of your fitness level

Since you can adjust your body position to add or decrease resistance, you’re in control of how much you challenge yourself on each exercise. You can do a variety of exercises using TRX suspension training that you can with dumbbells and a barbell during regular strength training.

Workout anywhere

Perfect for small spaces. gym, home, hotel or outside. It is mobile. You can hang your TRX over your door frame at home or at a hotel if you’re traveling.

You also can take it to a park. TRX training happens inside, outside or anywhere you go.

Wrap up:

TRX training is a great way to workout at home, in the gym or when traveling. The suspension system is easily portable and can be used in any doorway or looped around something outside.

The suspension trainer allows everyone from the beginner to the advanced lifter to get in a challenging full-body workout regardless of where you are. You can get an effective workout engaging multiple muscle groups while working the entire body or you can focus on different parts – upper body, lower body and/or core.

You do not ever have to be bored with your workout programs again. You can keep it simple or get a little creative in the process.

What’s your favorite TRX exercise?

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