Your New Strength Regimen

Before we dive into the exercises, it's worth noting that there are several excellent alternatives or “knock-offs” of the TRX available. If spending $150–200 on a top-tier set isn't feasible for you, there are solid options priced between $30–100. I recommend checking out some reviews and ensuring the product is endorsed by fitness professionals before making your purchase.

Here are five straightforward movements designed to challenge your training in unexpected ways. If time allows, consider doing two sets of each exercise!

Section 1.1: Exercise 1 - Squat

Application: 15–20 reps

Cues: Begin in a neutral stance with feet shoulder-width apart. Next, hinge at your hips and lower into a 90-degree squat, ensuring your heels remain on the ground. On the upward motion, engage your glutes to return to the starting position. For an added challenge, consider a double-pulse at the bottom of each squat, using only as much handle support as necessary.

Section 1.2: Exercise 2 - Single-Leg Hinge

Application: 12–15 reps per side

Cues: Stand on one leg, facing away from the wall or anchor point. Hinge at your hips and extend the lifted leg behind you. Go as low as you can while maintaining control, then return to the starting position. Aim to keep your hip stable and back heel directed upward to enhance both mobility and stability.

Section 1.3: Exercise 3 - Pistol Squats

Application: 8–10 reps per side

Cues: Start by stepping slightly forward and lifting one foot off the ground. Lower your hips as you would in a conventional squat. As this is a single-leg movement, you may need to use the handles for balance until you build strength. Focus on keeping your chest lifted and your trunk relaxed as you perform the repetitions.

Section 1.4: Exercise 4 - Hamstring Curl

Application: 10–15 reps

Cues: Lying on your back, place your heels in the TRX handles. Once in position, lift your hips and draw your heels toward your glutes. After achieving full contraction, slowly extend your legs back out. This movement is more advanced, so don’t hesitate to take breaks or start with a floor slider modification.

Section 1.5: Exercise 5 - Jump Squats

Application: 20 reps or until failure

Cues: Similar to the squat, but this time focus on explosiveness. As you jump, propel yourself off the ground. Despite the plyometric nature of this exercise, maintain strong form and control. Since this is the final movement, push yourself to reach fatigue.

Bonus Movement: TRX Bulgarian Split Squat

In Conclusion

If you're finding it challenging to stay motivated during your workouts, it may be the right moment to switch up your equipment. Introducing a new tool like the TRX can enhance your training and improve critical aspects like joint stability and muscle endurance. Don't limit yourself to the idea that lower body workouts require a barbell; the TRX offers a variety of benefits that can elevate your training experience.

You've got this!

-David Liira, Kinesiologist

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