45 of the Best Exercises to Boost Your Home Workout Gains
Below is our collection of some of the best no-fuss exercises to try at home, whether you're a complete beginner or a seasoned gym-pro.
suspension trainer
Let's get straight to the point: working out from home can be just as effective as hitting the gym. Despite what some people may lead you to believe, you can get a good workout in with simple pieces of kit such as dumbbells, kettlebells or a <anchor>suspension trainer</anchor>, or even using just your bodyweight. Even as your strength grows and your fitness increases, you can still keep pushing yourself by increasing your reps, introducing more sessions per week, aiming for faster times, using more advanced movements, or using special techniques such as slowing down (or speeding up) the tempo of your exercises. That's a lot of ground to cover before you even have to consider investing in a heavier set of dumbbells.
Best TRX Exercises: 12 Essential Moves for Total-body Muscle
Best TRX Exercises: 12 Essential Moves for Total-body Muscle

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1. [Building Muscle](/uk/building-muscle/)
2. [Bodyweight Exercises](/uk/bodyweight-exercises/)
3. [TRX Workout with 12 of the Best TRX Exercises to Build Functional Total-Body Muscle](/uk/building-muscle/g752519/best-trx-exercises/)

# TRX Workout with 12 of the Best TRX Exercises to Build Functional Total-Body Muscle

With TRX exercises, gravity is your PT. Here's how to build strength with a suspension trainer by trying this total-body TRX workout

By [Alex Harris](/uk/author/720038/alex-harris/ "Alex Harris"), [Kate Neudecker](/uk/author/261422/kateneudecker/ "Kate Neudecker") and Annie HayesUpdated: 29 July 2024

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for MH 15 MINUTE WORKOUTS - ALEX CROCKFORD](https://hips.hearstapps.com/hmg-prod/images/suspension-exercise-with-straps-royalty-free-image-1683627077.jpg?crop=1xw:0.84415xh;center,top&resize=1200:*)

Take a man to the gym, and he'll be pumped for a day – show a man the best TRX suspension trainer workouts and moves, and he'll be jacked for life. That's the saying, right? Originally conceived by Navy SEAL Randy Hetrick using a combination of his jiu-jitsu belt and parachute webbing back in 1997, the TRX pits your bodyweight against gravity to build functional [upper body](https://www.menshealth.com/uk/chest-exercises/), [lower body](https://www.menshealth.com/uk/leg-exercises/) and [core](https://www.menshealth.com/uk/ab-workouts/) muscle, all using a piece of kit you can handily stow away in your bag.

We know it sounds a little too good to be true. How effective for building muscle can two simple straps possibly be? Very, actually. And the science confirms it. In fact, TRX training can up the ante of even the most traditional [strength training](https://www.menshealth.com/uk/building-muscle/a44561383/compound-exercises/) moves. Performing your push-ups with a suspension trainer? Your muscles can expect a stronger growth stimulus than regular push-ups, researchers at Arizona State University [found](https://pubmed.ncbi.nlm.nih.gov/24511343/). Planks using a TRX? Your abs muscles are going to work harder than regular planks, another [study](https://pubmed.ncbi.nlm.nih.gov/24796979/) by the Memorial University of Newfoundland concluded.

## Is TRX as Good as Lifting Weights?

We're comparing apples and oranges here, but when it comes to building a strong, capable and functional physique, yes TRX training can be just as effective as weight training. But you don't have to take our word for it, there's plenty of science to back it up. In a [study](https://minds.wisconsin.edu/bitstream/handle/1793/67181/HeltneSpr2013.pdf) by the _University of Wisconsin-Eau Claire_, TRX training was compared to traditional resistance training. The study concluded that TRX training methods can be just as beneficial for increasing core [endurance](https://www.menshealth.com/uk/fitness/), flexibility and muscular strength gains.

In light of this, we've pulled together a comprehensive list of the best TRX exercises, designed to hit your chest, [shoulders](https://www.menshealth.com/uk/workouts/a42673506/shoulder-four-week-workout-plan/), [arms](https://www.menshealth.com/uk/building-muscle/a60565269/best-dumbbell-tricep-exercises/), abs, legs and back. Just attach the straps somewhere secure – the kitchen door, a pull-up bar, a tree in the park – grab a towel, and test your mettle with this TRX workout. If it's good enough for Conor McGregor...

1

## TRX Row x 10-12 reps and 3-4 sets

![swing, recreation,](https://hips.hearstapps.com/hmg-prod/images/trx-row-1587374498.jpg?crop=1xw:1xh;center,top&resize=980:*)

Stand holding the handles with a neutral grip (palms facing inwards) with your elbows close to your waist. Walk your feet closer to the attachment so that your body is at an incline. Keep your core and [glutes](https://www.menshealth.com/uk/workouts/a42757255/build-explosive-power-glute-barbell-workout/) engaged whilst you straighten your arms ready to start your first rep. Row the elbows close to the waist with your chest proud, reverse the movement, that's one rep. The TRX straps should stay tight throughout the reps.

2

## TRX Squat to Y Raise x 10-12 reps and 3-4 sets

![shoulder, joint, arm, leg, balance, swing, physical fitness, performance,](https://hips.hearstapps.com/hmg-prod/images/trx-squat-to-y-raise-1587374436.jpg?crop=1xw:1xh;center,top&resize=980:*)

Grab the handles and squat down, allowing the TRX to take your weight. Drive up, spreading your arms as you rise to target your rear [delts](https://www.menshealth.com/uk/fitness/a753510/dumbbell-shrug/) and upper back. Prevent any slack in the straps for the duration of the reps.

3

## TRX Chin x 6-10 reps and 3-4 sets

![swing, arm, joint, performance, recreation, rings, muscle, physical fitness, adventure, static trapeze,](https://hips.hearstapps.com/hmg-prod/images/trx-chin-1586425819.jpg?crop=1xw:1xh;center,top&resize=980:*)

Stand holding the handles with a supinated grip (palms facing upwards) with your elbows close to your waist. Walk your feet closer to the attachment so that your body is at an incline suitable for your strength levels. With a proud [chest](https://www.menshealth.com/uk/building-muscle/a759235/best-chest-exercises-for-building-muscle/) and engaged core, pull your torso up to meet the handles. Slowly reverse.

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4

## Assisted Pistol Squat x 6-10 reps each side and 3-4 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/leg-squat-67241333__resized.jpg?resize=980:*)

Begin standing, holding the handles with the straps tight, a few steps away from the attachment. Take the weight onto one side and lift the opposite [leg](https://www.menshealth.com/uk/workouts/a43738625/box-jump-challenge/) off the floor straight in front of you. With the weight equally between the handles and the supporting leg, squat down so your hips are just above the floor. Push explosively through the supporting heel, back to standing. Decide how much to distribute the weight between your upper and lower body depending on your current strength levels.

5

## TRX Fly x 10-15 reps and 3-4 sets

![swing, rope, muscle, performance, outdoor play equipment, rings, circus, physical fitness,](https://hips.hearstapps.com/hmg-prod/images/trx-fly-1587374533.jpg?crop=1xw:1xh;center,top&resize=980:*)

With the handles in front of you, walk the feet so that your body is at an incline and you are facing the floor. With a neutral grip (hands facing inwards) open the arms to the sides of the body with a slight bend in the elbows. Squeeze the [pecs](https://www.menshealth.com/uk/building-muscle/g751116/crank-up-your-chest-without-lifting-weights-348714/) and bring the handles back together in front of you, whilst maintaining the arm position.

6

## Rear Foot Elevated Split Squat x 6-10 reps each side and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/lunge-46489102__resized.jpg?resize=980:*)

Place one foot into the stirrups and drop into a [lunge](https://www.menshealth.com/uk/fitness/a735439/dumbbell-lunge/) whilst the foot travels behind you. Squeeze your glutes, push the floor away and drive your body up, raising your knee up to hip height.

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7

## Feet Elevated Press-up x 6-10 reps and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/atomic-70815932__resized.jpg?resize=980:*)

Begin with your feet in the stirrups, in a high [plank](https://www.menshealth.com/uk/fitness/a34037742/best-core-exercises/) position. Lower your chest close to the floor with your elbows bent below your shoulders. Explosively push the floor away from you, ready to repeat.

8

## Hamstring Curl x 10-15 reps and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/ham-curl-68818159__resized.jpg?resize=980:*)

On your back, put your feet in the stirrups, with legs slightly bent and hips raised. Pull your feet towards you, keeping your hips as high as possible. Squeeze the [hamstrings](https://www.menshealth.com/uk/workouts/a43347514/bigger-legs-21-workout/) and reverse the movement.

9

## Tricep Press x 10-15 reps and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/tricep-press-44997682__resized.jpg?resize=980:*)

For horseshoe [triceps](https://www.menshealth.com/uk/workouts/g758355/giant-sets-to-grow-your-chest-shoulders-and-tris/), hold tight and bend your arms so your forearms come to your head whilst keeping your elbows high. Then extend forcefully to straighten your arms. Reverse the movement with your hands to your forehead and elbows high.

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10

## Clock Press x 6-10 reps and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/clock-press-3193050__resized.jpg?resize=980:*)

Lean forwards holding the straps. Keep your core engaged and body in line. Hold your left [arm](https://www.menshealth.com/uk/building-muscle/g752112/upper-body-arm-workout/) to your chest and extend the right. Return to the start and repeat on the other side.

11

## Pike x 6-10 reps and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/pike-91139475__resized.jpg?resize=980:*)

Adopt a high plank position with both feet in the stirrups. Engage your core, keep your [legs](https://www.menshealth.com/uk/workouts/a43599841/back-and-legs-crossfit-workout/) straight and raise your hips nice and high. Lower the hips back to the high plank, ready to repeat.

12

## Side-plank Tap x 6-10 reps either side and 3 sets

![best trx exercises](https://hips.hearstapps.com/menshealth-uk/main/gallery/32519/side-plank-69974863__resized.jpg?resize=980:*)

Lying on your left side, place your feet in the stirrups. Extend your right arm for balance. Raise your hip off the floor, hold for 2 seconds, then lower, ready to repeat. Focus on keeping your [shoulders](https://www.menshealth.com/uk/workouts/a43586089/single-dumbbell-shoulder-workout/) away from your ears and head in line.

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[Alex Harris](/uk/author/720038/alex-harris/)

Alex Harris is Commissioning Editor of Men's Health

![Headshot of Kate Neudecker](https://hips.hearstapps.com/rover/profile_photos/c22e28ba-9876-4154-858b-a75026daf497_1685109453.file?fill=1:1&resize=120:*)

[Kate Neudecker](/uk/author/261422/kateneudecker/)

Kate is a fitness writer for _Men’s Health UK_ where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

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## [Bodyweight Exercises](/uk/bodyweight-exercises/)

[![a person in a blue shirt](https://hips.hearstapps.com/hmg-prod/images/ben-bruno-lead-66a8c661ab2a9.jpg?crop=0.478xw:0.955xh;0,0&resize=360:*)\
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[![shot of a shirtless muscular young man doing strength exercise on yoga mat in the backyard](https://hips.hearstapps.com/hmg-prod/images/gettyimages-1271937151-6478ab31512a8.jpg?crop=0.668xw:1.00xh;0.290xw,0&resize=360:*)\
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Burn Fat In The Sun With Our 1000-rep Team Workout](/uk/workouts/a33388050/outdoor-bodyweight-workout-partner/)

[![weekend workout lean out in the sun with a 20min fatburner](https://hips.hearstapps.com/hmg-prod/images/sportsman-with-arms-outstretched-holding-kettle-royalty-free-image-1626696175.jpg?crop=0.670xw:1.00xh;0.167xw,0&resize=360:*)\
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Get Shredded In The Sun With Our 20-Min Fat-Burner](/uk/workouts/a33543267/outdoor-fat-burn-amrap-workout/) [![Human body, Human leg, Shoe, Elbow, Knee, Wrist, Street fashion, Physical fitness, Exercise, Waist, ](https://hips.hearstapps.com/hmg-prod/images/dsc01893-1593090960.jpg?crop=0.670xw:1.00xh;0.208xw,0&resize=360:*)\
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