Travel Workouts

The Best TRX Leg Workout EVER

I love my TRX, I picked one up when lockdown hit as it gave me a way to tackle hamstrings beyond just deadlifts and lunges. I developed a great lower body routine, which I’m going to share here. This is my best TRX leg workout routine.

TRX Lower Body Exercise Routine

I wanted to prove to myself that you could get DOMS from a TRX leg workout and I managed to come up with a routine that will take you 30-40 minutes, leave you with a sweat on and importantly, wobbly legs after. I deadlift and leg press more than most (my squat sucks) but if I can feel this was a workout worth doing, then you will like it too. If you find yourself in a hotel gym with nothing but a TRX hanging from a cage – all is not lost. 

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Author // David
Author // David

Bothering dumbbells since 2003. I visit a lot of hotels with terrible gyms, so you don't have to. @theskinnyboy

To the point

Best TRX leg workout routine

If you think you can’t see results with a TRX, then there is a deep body of evidence to make you look dumb. There’s even scientific publications researching it. But here’s the main quote you need:

“Suspension training (ST) promotes similar muscle mass, strength and functional performance improvements compared to TRT in older adults.”
And no, not THAT TRT – it means Traditional Resistance Training.


Setting up a TRX is easy and can be done in just a few steps. First, you’ll need to find a secure anchor point. This could be a door frame, a tree branch, or any other sturdy structure like a pull up bar. Then, you’ll need to attach the straps to the secure anchor point. Make sure the straps are securely fastened and won’t move when you’re doing the exercises. Finally, adjust the straps to your desired height. You will find you need to adjust them mid workout at times as some of the TRX leg exercises require longer handle length.

In this workout, you will perform exercises for time periods not repetition numbers. 

Why? It’s just easy to set a clock and focus on the movement than a number and counting badly. 

These TRX leg exercises will be 45 seconds of work and 15 seconds of rest.

You can take a break of 2 minutes half way through, but you should aim to complete in one circuit. Rest when you’ve finished.

Let's Do It! A TRX Leg Workout For The Ages

Leg Workout Plan with TRX Suspension straps

Get yourself set up, find a place for the TRX/suspension straps, and consider the space you need for each exercise type. Some of these moves require you getting on the floor, so do you have something soft to sit on? Work it all through first so you’re comfortable, then set a timer on your watch for 45 seconds and away we go.

Muscles Worked

  • Quads 
  • Hamstrings
  • Glutes
  • Calves
  • Core – Abs/Obliques

The TRX Leg Exercises

Aim to work through each of these moves, one after the other with no more than 10-15 seconds rest, which is about as much time as you need to get into position for the next TRX leg exercise.

  • Squats (simple)
  • Left Leg Pistol Squats (one legged)
  • Right Leg Pistol Squats
  • Calf Raise
  • Isometric Chair (The static sitting position) – Legs 90 degree angle to floor
  • Left Leg Backward Lunge to High-Knee (Lunge back and then on your return to standing, bring your back leg forward to a high knee and then back down to rear leg for lunge.
  • Right Leg Backward Lunge to High-Knee
  • Left Leg Curtsey Lunge
  • Right Leg Curtsey Lunge
  • Jump Squats
  • Calf Raise
  • Side/Lateral Lunge Left
  • Side/Lateral Lunge Right
  • Squat to Press – turn around, facing away from the anchor point
  • Alternating Jumping Lunges
  • Squats
    Time to get your bum on the floor – heels into the handles…
  • Left leg curl – Keep opposite leg straight and off the floor. Pull working leg toward bum.
  • Right leg curl
  • Left leg curl
  • Right leg curl
  • Glute raise – heels in handles off the floor, straight back and drive hips up, pulling heels toward your bum.
  • Glute raise
    Face the ground now……
  • Pikes – feet in handles like a press up position, then push bum in the air, keep legs straight.
  • Knee Tucks – Similar starting position to pikes, bring knees to chest.
  • Plank

You’re done.

Need Help On Doing These TRX Leg Exercises?

Until we get our own photos in of the moves, here’s an infographic on some of the most common TRX exercises. My personal favourite resource for TRX workouts is the ‘Suspension App’. You can find it on the app store.

TRX Leg Exercise Guide

Time Needed

You will get through this workout in approximately 25 minutes. 

Suggested TRX Leg Workout Playlist

Outro // Strapping Up

That’s it, that’s a suspension strap – and a terrible pun. If you don’t have DOMS tomorrow, you didn’t do it. If you like this workout, we’d love to hear about, if you think you know the best TRX leg workout and want to share it, send it our way – get in touch.

Grab a copy of this workout by sending yourself the file below. Another good low equipment leg workout we have on our site is our leg workout dumbbell only routine. Give that a go next.

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