TRX Exercises for Stronger, Leaner Legs

The Plan

Volume and frequency are specific to the individual. If you run, swim, and/or bike a couple times per week, the try to incorporate a strength-training routine 2 to 3 times per week. This article focuses on the lower body; however, you should also include upper-body movements, like push-ups and pull-ups, and some torso work to target the entire body.

A stronger, more stable athlete will be able to accelerate faster, decelerate quicker, swim stronger, and bike longer. These attributes are built off a solid foundation of proper movement patterns and a strength-training routine.

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TRX Sample Routine

Circuit #1

  • Overhead Squat (TRX)
  • Pull-ups
  • Single-Leg Supported Reach (TRX)
  • Hip Hikes

Circuit #2

  • Lateral Lunge (TRX)
  • Push-ups
  • Hip Press (TRX)
  • Supermans

Circuit #3

  • Suspended Lunge (TRX)
  • Single-Arm Row
  • Planks

Complete each circuit for 2 to 3 sets before moving on to the next circuit. Rest for 2 to 3 minutes between each circuit to ensure proper recovery.

The five TRX movements that are in the sample routine above, accomplish the following:

  • Squat: A bilateral exercise that improves range of motion, flexed-range strength, and strengthens the glutes, hamstrings, quadriceps, as well as the upper-back muscles.
  • Single-Leg Reach: This unilateral exercise helps with hip stability, core rotatory stability and hamstring strength.
  • Lateral Lunge: People move in multiple planes in their everyday life so it's important to exercise in various planes of motion as well. This lunge pattern targets the muscles of the lower body from the frontal plane, which is great to prevent injuries.
  • Hip Press: This movement is excellent for extension strength and injury prevention of the hamstrings.
  • Suspended Lunge: This exercises is one of the best ways to boost strength, balance and flexibility.

More: A TRX Workout Routine to Boost Endurance

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works many with top professional MMA athletes. Visit for more information.

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