One-Kit Wonder | TRX lower body workout

One-Kit Wonder | TRX lower body workout


Despite what you might have been led to believe, you don’t need a barbell to get a killer lower body workout. Perhaps one of the most underrated pieces of equipment in the gym, the TRX, can provide you will a great body weight leg day workout that will help you to build your glutes, quads and hamstrings. 

Give these lower body exercises a try using just a TRX.

They might look easy but, trust us, you’ll feel it in the morning.

Pistol Squats

Using the TRX is a great way to improve your pistol squats. Usually the TRX removes stability, but in this case, the opposite happens. 

Take hold of a handle in each hand and take one leg off the ground and out slight in front of you. With the leg on the ground, bend at the knee and squat down. 

Once you have fully bent your leg, power up through your grounded heel. 

Squeeze those glutes and repeat.

Curtsy Lunges

These are great for hitting your gluteus medius, whilst also strengthening your adductors and abductors. growing those glutes.

Hold the handles of the TRX and bend your elbows slightly. 

Take one foot backwards, twisting into a curtsy. Make sure you’re keeping your chest up and maintaining a neutral spine throughout the movement.

Jumping Squats

TRX jumping squats are a really effective addition to a lower body HIIT session. 

Using the TRX straps allows you to lean back and hit more depth than if you were doing the exercise unsupported. This means better form and better form means better (and safer) gains. Hold the TRX handles, squat down and keep your arms straight. 

Drive off the ground and jump up as high as you can, landing softly with slightly bent knees.

Hamstring Runners 

You will definitely know you’ve had a leg session with this TRX exercise. Get ready to feel some serious burn.  

Lay flat on your back and place your heels into the foot cradles. Push your heels down and tighten your core to bring your hips upwards. 

Once in this position, bend your knees and bring your heels towards your glutes. 

Keep the movement slow and controlled. Yep, they hurt, but you'll thank us later.

TRX hip thrusts 

The beauty of using a TRX for your hips thrusts it that by removing stability, you’re forced to engage your core muscles a lot more. 

Just as with the hamstring runners, lay on your back with your heels in the cradles. Press through your heels and lift your hips upwards. 

Squeeze your glutes at the top and then lower your hips to return to the starting position. 

Give these a try and let us know how it goes. 

Which is your favourite TRX lower body exercise: pistol squats or hamstring runners?

Let us know in the comments below. 


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