We’re always looking for new exercises to tone our bodies, right? We need something entertaining and exciting, so we don’t lose interest in working out. After all, change is good for the soul and the mind.
Have you ever thought about TRX exercises? This is one of those types of exercises that will need to be done in a gym since there are high chances that you won’t have room for the setup at home. But the exercises are certainly worth the investment in the gym membership.
TRX machines are excellent for toning the core, but they also help you work on strategic parts of the body, including the legs. You just need to do the right types of exercises for the areas that you want to work on the most. When it comes to stronger legs, make sure you try out these 10 TRX exercises.
Develop Your Legs with Bodyweight Exercises
Gone are the days where you can only build your muscles by lifting weights. There are now plenty of bodyweight exercises that will help you tone and strengthen, whether you want bigger legs, toner stomachs or stronger arms. TRX machines make it even easier to make bodyweight exercises work for you.
You can set up a TRX suspension trainer in your own home but you will need the space – enough space for your body. You’ll also need sturdy walls with a ceiling high enough to prevent the TRX cables from touching the floor but not so high that you’re placing your body at weird angles.
If you’re not sure about the workouts yet, I strongly suggest that you try out a TRX workout in the gym first. You’ll also need to build your core to make sure you do all the exercises without injury. The good news is that the TRX machine will help to build your core at the same time as other parts of your body.
You only need to do 15-30 minutes of a TRX workout for the results you’d get from other bodyweight training workouts. This is because of the extra effort you’ll need to keep yourself stable.
Let’s get started with the exercises, shall we?
The Power Pull
You can build the strength in your legs through standing and lay down exercises. The first involves you standing, facing the TRX suspensions. While working your legs, you’ll work your back, core, and arms.
Start by standing with both arms holding your TRX cable. Keep your feet hip-width apart and firm on the floor. Swing yourself to one side, releasing the TRX with one hand and twisting your torso, so you turn the same direction as the arm that has released the suspension cables. Now pull yourself back up with your arm still holding the TRX, using your legs to keep your bottom half in place.
Repeat this exercise 10 times on one side and then switch to the other side. Take a 30-second break, before repeating. You want to do three repetitions of the exercise.
Sprint Starts
Turn around so that your back is to the TRX machine. This exercise is best for your legs, allowing you to build the muscles that sprinters have – hence the name. It really is as if you’re taking off for a sprint from the blocks, without running. You’ll not just get strength training in your legs, but cardio training for your whole body.
With your back to the machine, hold the TRX cables in each hand underneath your armpits. Step forward until both straps are completely taut and then step forward into a lunge. Keep the heel of your front foot on the ground, with your back foot on the ball. Bend down onto your front leg, keeping your back straight and lifting your heel off slightly. Push yourself up off the floor with your front foot, driving the back foot forward and leaving the floor as little.
Bring the back foot back to the original position, so you’re in the same lunge as you were before. Repeat this exercise 10 times and then switch to your other leg. Rest for 30 seconds before doing another repetition. Try to do 3-5 repetitions of this exercise to build the power in your legs.
Lunge Jumps
The next TRX exercise is called the lunge jump. Really, it’s a traditional lunge jump, but you’ll use the TRX cables for a bit of extra support. You get to put more power into your legs, building the muscles better since you don’t need to worry about keeping your balance.
Stand to face the cables and hold them in both hands. Step back, so the cables remain taut and then step back into a lunge. Get your lunge as deep as possible, before jumping and switching your legs over, so the back leg is now in front.
You won’t just get stronger legs with this exercise. There’s a cardio element, helping you to improve your fitness levels. This will also work your core to help with the stability while in the lunge.
Squat Jumps
You know how good squats are for your legs. Now you can do them with the TRX to help you get more power into your legs. Instead of just normal squats, add a jump in between each one. The extra effort to jump and then bend back into the squat will add far more strength to your legs.
It’s possible to move straight from the jumping lunges into the jumping squats. Just keep hold of the TRX with both hands and pull the cables tight. Lower into the squat, keeping your back straight, and jump as high as you can.
There’s a slightly lower impact in jumping squats that there is in jumping lunges. You can also do fast repetitions since you don’t have to give your body time to switch your legs around. The higher you jump, the more your legs will have to work so you’ll get stronger quads and glutes much quicker.
Focus on pulling in the core muscles to help strengthen them while you do the exercise. Do 10-15 squat jumps and then take a 30-second break. Do 3-5 repetitions.
Single Leg Squats
One of the best things about the TRX is the ability to offer extra balance. That means exercises that were once impossible due to lack of core or balance are now ones that you can focus on in your routine.
Pull out the TRX as if you were going to do the squat jumps. Instead of starting the exercise, stand on one leg with the other straight out in front of you if possible. Straight out will help to work on your core and balance. If you’re struggling with straight out, you can bend the knee and lock it behind you.
Now do a squat on your single leg, getting as low as possible with your back straight. Don’t be afraid to pull on the TRX if you feel your balance going. As you get better at the exercise, you’ll find your balance comes. Your core will build while your leg strength does. Try to get as far down to the floor as possible, making your leg work harder to stand you all the way back up. Don’t worry, because the TRX is there to help with the balance.
Do 10 squats on each leg and then take a 30-second break. You need to do at least three repetitions of the exercise to build your leg muscles.
Single Leg Jumps
It’s time to take the single leg squats and squat jumps and combine the two exercises together. This is one of those that you may want to hold off on for now until you get used to the TRX exercises. You’ll need balance and core to help you with this one.
Start with the single leg squat exercise, but as you straighten your leg, hop on it. You’ll need to keep the raised leg tucked in behind you to help you hop easily and keep your balance. Get back into a single leg squat as low as you can to make the most of the exercise.
Do 10 single leg jumps on one leg and then switch to the other. Take a 30-second break in between the exercises and try to do at least 3 repetitions of the exercise. You will find that your legs protest a little during this exercise. It’s worth it!
Suspended Leg Lunge
We’re moving onto some of the harder TRX exercises now. This one will require core strength. If you don’t have it yet, don’t be afraid to build that before you attempt this exercise.
Face away from the TRX and hook one foot into the grip. With that leg suspended, lunge on the front leg. When you stand back up, pull the TRX closer to your body, so your thighs are in line with each other.
You will feel a wobble while doing this exercise. Pull the core tight to help keep your balance, and put your arms out if you need them to help.
If you want to do the exercise by are having problems with your core, use a chair to help rest your arms on. Only have a light touch, so you don’t take power out of your legs during the exercise.
Do 10 lunges on each leg and then switch over. As with all the rest, you want to take a 30-second break and before doing another repetition of the exercise. Try to do 3-5 repetitions of this exercise to build your leg muscles.
Hamstring Pulls
This exercise will build all the muscles in your legs while building your core strength. It’s a little easier for some than the suspended lunge since you don’t have to worry about your balance. You will want to concentrate on keeping your legs close together.
Start by laying on your back and hooking your heels into the TRX handle. It’s like a leg lift, but with something to support your legs, so your core isn’t doing as much work. Lift your butt off the floor and pull your legs towards your chest. Your thighs should be perpendicular to your chest, based on the lifted hips.
If you find the lifted hips version too hard, you can work on your core first by keeping your butt on the floor and only pulling in your legs. You’ll feel your abs getting a workout, but it’s not as effective for your legs as lifting your hips would be.
Try to do the exercise as slowly as possible. You can focus on pulling your core tight, and your muscles will get a harder workout.
Single Leg Deadlift
The deadlift isn’t just great for your leg strength, but will also help to improve your flexibility and posture. Don’t worry if you can’t create the T shape right away. The more you do the exercise, the better your flexibility will be.
Start by standing to face the TRX machine, holding onto the cables and pulling them tight. Lift one leg straight out behind you, bending forward and keeping your back straight. Use the TRX to keep your balance throughout the exercise, allowing your hands to push the TRX cables towards the floor.
Your head to raise leg should be a straight line – almost like a table that a tray of drinks can be placed on. Hold the position for at least 30 seconds and then return to the standing position. Repeat the exercise on the same leg 5 times before moving onto the opposite side. You can then take a 30-second break before repeating the exercise. Do this for 3-5 repetitions.
Plank Leg Pulls
Finally, it’s time to move onto arguably the hardest of all the TRX exercises. This doesn’t just work on your legs, but your whole body. You’ll need a core strength to help hold the plank position throughout the exercise.
Lay on your front and hook your feet into the handles of your TRX cables. You’ll want to use two separate cables for each foot to aid in the stability during this exercise. Place your hands flat on the floor and raise yourself up into a plank position. Try to keep your back straight with your butt down while in the plank position.
Pull your legs towards your chest, raising your butt slightly to allow for the movement. Then push your legs backward, so you’re back into the plank position.
If you struggle to work both legs at the same time, you can pull one leg in at a time, like a mountain climb with the TRX cables. If the core is too weak, you can raise into the plank on your elbows instead of the palms of your hands.
It’s Time to Boost Your Leg Muscles
The 10 exercises are among the most effective for your leg muscles. You’ll build power and strength, while also toning your core and supporting your hips. You will find it much easier to get through all other exercises that don’t involve the TRX cables and will find running a lot easier.
If you’ve never used TRX cables before, work your way up to some of the harder exercises. Use them to improve stability to put more power into the exercises first. You can then increase your core strength and move onto some of the harder exercises. The last thing you want to do is damage your back or hips because you haven’t had the best form due to lack of balance or stability.
Start with just 3 repetitions of each exercise and then work your way up to 5. You’ll know it’s time to work your way up when the exercises start to get too easy to do.
