The 30-Minute TRX Leg Workout You Need to Try

The TRX Suspension Trainer has become a staple in many people’s workouts and for good reason, too! Not only does suspension training work different muscles of your entire body than standard machines and dumbbells, its simple design and use of your body weight allows for unlimited possibilities, which makes these movements perfect for people of all fitness levels and abilities. Plus, it puts the “fun” in functional—sorry, we couldn’t resist. But seriously, if you’re looking for a great workout that will put your muscles to the test while improving your balance, stability, and coordination, then TRX training is for you! All you need is a TRX Suspension Trainer, a place to hang it, and some determination. You got this!

Note: if you’re new to movements with the TRX suspension training, check out our Beginner’s Guide to Getting Your Straps On, or consult with a personal trainer or coach before performing any of these movements.

Lower Body TRX Workout

Alright people, we hope you’re ready, because you’re going to have a serious leg day with these TRX lower body movements! This circuit-style workout will target all major muscle groups in your legs, while challenging your core strength and balance at the same time. This workout is broken down into four different rounds, with two or three TRX movements in each round. You’ll complete the reps of each of the movements for the first round, rest for 30 seconds, and then repeat two more sets for a total of three sets. Then you’ll move on to round two, then three, and finish up with round four. Easy enough, right? Let’s get to it!

Round 1

TRX Squat Jumps – 15 reps

  1. Get into a normal squat starting position facing the anchor point, and hold the TRX handles out in front of you so that your palms face down towards the ground. There should be no slack in the straps.
  2. Squat down, being sure to keep your weight in your heels. Your upper body should stay upright and shoulders should be back.
  3. At the bottom of the squat, jump up as high as you can, keeping tension on the straps at all times. As softly as possible, land back into the squat, without pausing at start position. This is one rep.
  4. Complete 15 reps with control, as quickly as you can.

TRX Wall Sit – 30 seconds

  1. Similar to the squat start position, hold the TRX handles out in front of you with your thumbs pointing towards the ceiling.
  2. Squat down and sit back on your heels, so that both legs form a 90-degree angle. Your shoulders and shoulder blades should remain rolled back, and your upper body should remain upright the whole time. Try not to balance your weight on the TRX bands.
  3. Stay in this position for the full thirty seconds. This will be a quad burner! Don’t forget to breathe. 😊

TRX Front Squat – 15 reps

  1. For this move, you will face away from the anchor point.
  2. Grab the TRX handles and bring them underneath your arms, so that each TRX band is snug in each armpit. Hold the handles up and down; similar to how you’d ride on a rollercoaster.
  3. Walk backwards on your toes, so that your body is in a straight line and making a 45-degree angle with the ground. Your feet should be approximately shoulder-width apart.
  4. “Squat” by bending your knees and bringing your hips back to the ceiling, and upper body down to your thighs. Keep your shoulders and shoulder blades back, with no arch in your back.
  5. Push through the floor with the balls of your feet to come back to the starting position. Be sure to finish the movement by extending your hips and glutes forward.

Round 2

TRX Hamstring Curls – 15 reps

  1.  Before getting into the starting position, set the straps so that the handles are about a foot from the ground.
  2. Lie on your back with your feet facing the anchor point. Underneath the TRX handles, are loops called “foot cradles.” Place your heels into the foot cradles. For balance, your arms should be out by your sides, with your palms on the floor.
  3. Engage your core, glute, and hamstring muscles and lift your hips and lower back off the floor. Your shoulder blades should remain on the ground the entire movement.
  4. Pump your heels to your glutes, bringing your knees to the sky. With control, straighten your legs back out by returning your heels to start position.

TRX Calf Raises – 30 reps

  1. Face away from the anchor point, and get into standing position, with your feet underneath your shoulders. Extend your arms out in front of you, and hold the handles like you were going to do a push-up. Make sure not to round your shoulders, they should be rolled back.
  2. Walk your feet back as far as you can while still keeping them flat on the floor.
  3. Press up onto your toes, being sure to engage your calf, hamstring, and glute muscles.
  4. Lower back down by bringing your feet back to the floor.

TRX Pistol Squat – 8 reps each leg

  1. This move is similar to the TRX squat, except that it is performed on a single leg.
  2. Face the anchor point, grab the handles of each TRX band, and step back and squat down into the starting position. Your feet should be hip-width apart and your arms should be fully extended.
  3. Engage your core, and raise your right leg off the ground.
  4. 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. Try to not let your right foot touch the floor, and try to balance without leaning on the TRX band of suspension trainer.
  5. Push up through your heel to standing position, while keeping a slight bend in your left knee.
  6. Repeat seven more times, then switch to raising your left foot.

Round 3

TRX Curtsy Lunge – 10 reps each leg

  1. Face the anchor point in standing position and hold the handles up and down in front of you. Your elbows should be bent, and your arms should make a 90-degree angle.
  2. Lift your right foot off the ground and balance on your left leg.
  3. Squat down on your left leg and cross your right 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.”
  4. Without completely pulling yourself up with the TRX bands, push down through your left heel, engage your quad muscle, and come back to standing position. Remember: this is a lower body exercise, not an upper body one!
  5. Switch sides by balancing on your right leg, and dropping your left leg back behind.

TRX Sprinter Start – 10 reps each leg

  1. Similar to the TRX front squat start position, face away from the anchor point and bring each TRX band under an armpit. Your hands should stay here the whole movement.
  2. Lean forward into the TRX bands and walk your feet backwards to form a 45-degree angle with the floor.
  3. Keeping your body in a straight line (spine straight, shoulders back, hips forward, core muscles engaged), rest on the balls of your feet.
  4. Step your right foot backwards, almost like a lunge, except that your leg will be almost straight. Your left leg should be bent at a 90-degree angle.
  5. Bring your right leg forward, and drive through the movement by doing a “high-knee.”
  6. Step backwards right back into the “lunge” position, and finish the movement by driving into a high-knee once again. That would be two reps. Complete all ten reps before switching sides.

Round 4

TRX Plank Pendulums – 16 reps

  1. Get into a straight-arm plank position and place your feet in the foot cradles. Place your feet together, engage your core, and roll your shoulders back—this is the start position for this movement.
  2. Engage your core and slowly move your right leg out to the side, and bring it back to the center. That is one rep.
  3. Alternate by moving your left leg out laterally next. Switch legs with each rep.

TRX Suspension Jammers – 12 reps each leg

  1. Lower the suspension trainer straps so that they’re a foot above the ground before getting into start position. Face away from the anchor point, and place your right foot in the foot cradles, balancing on your left leg.
  2. Do a “high-knee” with your right leg, keeping your left leg almost straight.
  3. Stretch your right foot back behind you, and lower down on your left leg, almost like you’re doing a lunge—except that your right foot is hovering off the ground. Be sure that your shoulders stay back and your chest stays upright.
  4. In one swift—but controlled—motion, bring your knee forward and drive it to your chest. That’s one rep.
  5. Do twelve reps before switching legs.

TRX Close Stance Squats – 20 reps

  1. Get into starting position, with your feet together, shoulders and chest back, and arms extended out in front of you. You should hold the handles up and down, so that your thumbs are on top.
  2. Squat down and bring your hips back, without resting all of your weight on the TRX bands.
  3. Squat up to start position! Try not to muscle yourself up with your arms.

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