Having strong leg muscles comes with various benefits. As you do the leg exercises, you also strengthen other lower body muscles as well as some upper body muscles. As we focus on TRX leg exercises, you will learn more about the different exercises and their benefits. There are many TRX leg exercises that you can do for different reasons and benefits. Even those who are suffering from a bad knee can do the TRX leg exercises to improve strength and become fit again.
The following paragraphs give a detailed list of the best TRX leg exercises that you can do to build muscle mass and improve your lower body strength.
TRX Leg Exercises Beginner
TRX stands for Total Resistance Exercises. The exercises are good for improving joint stability, strength, stability, and more. When doing the TRX exercises, you use your body weight as resistance.
Additionally, you use equipment such as a suspension training system. The suspension training system makes up the TRX exercises.
There are different beginner-friendly TRX exercises for your legs. Such exercises can help you to develop leg strength and also improve joint stability around your legs.
TRX Hamstring Curls
This is one of the beginner-friendly TRX leg exercises. It targets the legs, hamstrings, quads, and glutes. This is how you do the exercise;
- Lie on the floor on your back and hook your heels to the suspension training handles.
- Make sure that your arms are by your body side. Avoid moving your arms when training. Your shoulders and arms should remain unmoved when doing the exercise.
- Move your knees and hips towards your chest.
- Slowly move your legs to the starting position or until your legs are fully straightened.
- Repeat.
Besides the TRX hamstring curls, the other beginner-friendly exercises include TRX calf raises, TRX squat, and more.
Advanced TRX Leg Exercises
As you get used to doing simple TRX exercises, you may need to progress and do intense exercises. Interestingly, there are various exercises that you can do to target your legs. However, you must make sure that you do exercises properly to avoid injuries.
If you are a beginner, you should first get used to beginner-friendly TRX exercises, and then you can do the advanced exercises. As discussed in the above paragraph, you just need your own weight to create resistance. The following are advanced TRX leg exercises;
TRX Suspended Lunge
- While facing away from the anchor point, hook your foot to the handle.
- Then push back the suspended leg and squat down.
- Go down until the leg in front of you has its thigh parallel to the floor.
- Return to the starting position and repeat the moves.
In addition to the TRX suspended lunge, other advanced exercises include TRX sprinters start, TRX single leg squat, TRX hamstring curl, and many others.
TRX Leg Exercises For Bad Knees
If your knees are painful or injured, it does not mean you have to stop training. And you can also do TRX exercises that are of low impact. There are different TRX leg exercises that you can do while recovering from a knee injury.
Having a bad knee is not something that should stop you from doing knee exercises. Some exercises are leg exercises at home. These home leg exercises can be done at the comfort of your home as long as you you have the right equipment.
- TRX squat
- TRX lunges
- TRX 1 leg hamstring bridge
- TRX step back lunge
It is highly advised to consult a physician before doing certain exercises because some of these workouts might be against your recovery. Below are the various TRX exercises for bad knees;
TRX Legs And Glutes Workout
Doing the leg and glute exercises is good for improving your lower body strength. You really need to be in good posture and it is important to keep your lower body fit. The leg and glute exercises also make you burn some calories.
The interesting thing about the TRX leg and glute exercises is that they also hit your upper body as well. Your back as well as the abs can also benefit from the TRX leg and glutes. So the leg exercises can be the best TRX back exercises.
The following are the different exercises that you can incorporate in your TRX legs and glutes workout;
TRX Single Leg Squat
This exercise is also known as the TRX pistol squat. It is good for improving balance and stability. More so, it strengthens your lower body muscles such as the legs, glutes, hamstrings, and quads.
Besides that, the exercise also works your abs and lower back muscles. This is how you do the exercise;
- Stand in front of the anchor point and grab the handles.
- Then step back until the suspension straps are not slacking.
- Keep your feet hip-width apart and then let your right leg be extended in front of you.
- Then lower your body into a squat position and make sure that the extended leg does not touch the floor.
- Push back to the starting position.
- Repeat the moves as much as you can.
Other exercises that you can do include TRX Single leg lunge, TRX sprint start, TRX suspended lunge, TRX hamstring bridge, and more.
TRX Hamstring Exercises
As you do your daily movements, your hamstrings play a pivotal role. The hamstring muscles are good for keeping your knee joint stable, In addition to that, your torso and hip positioning rely on the hamstring muscles.
As such, it is important to train your hamstring muscles to keep them stronger and fit to avoid injuries.
As you work your hamstring muscles, you are likely to also work your legs and back muscles. There are plenty of TRX hamstring exercises that you can choose from. Some of them are as follows;
- Leg curl
- Single leg curl
- Alternating leg curl
- Stiff leg hip lift
TRX Leg Press
Exercising on a leg press machine is ideal for your lower body muscles. The machine makes it easy to hit the major lower body muscles. For instance, with the leg press machine, you target the major muscles such as the hamstrings, glutes, calves, and quads.
However, you can do leg press exercises without the leg press machine. The TRX leg press exercises are good for strengthening those muscles. Below are some TRX leg presses that you can try;
- Grab the TRX ropes from your back and position your feet against the wall. You can stand on your toes with your feet against the wall.
- Press your body down as if you are squatting and bounce back.
- Repeat the moves as much as you can.
TRX Single Leg Press
The single leg press is more intense in comparison to the standard leg press. Like the standard leg press, the exercises target the major muscles such as the quads, glutes, hamstrings, and calves.
The form of doing the TRX single leg press is similar to the TRX leg press. The only difference is that you will be balancing on one foot.
TRX Leg HIIT Exercises
The leg HIIT exercises are good for keeping your lower body in good shape. The high intensity exercises tone your muscles in an amazing way.
And the exercises also double up as cardio exercises as they are good at leaving your heart pumping faster. In general, they improve your entire body’s healthiness.
- TRX Alternating jump lunges
- TRX Single leg glute bridge
- TRX leg glute bridge
TRX Leg Cardio Exercises
There are several TRX leg exercises that are good for cardio exercises. Cardio exercises are also known as aerobic exercise. These exercises leave your heart rate up, and they also make your heart pump faster.
As such, they make your heart healthy and also lowers the risks of exposing you to chronic diseases.
There are several TRX leg exercises that can leave your heart pumping faster. With such exercises, they make your legs stronger while keeping your heart in good condition. And that improves your healthiness. Below are the TRX leg cardio exercises that you can try out;
TRX Squat Jumps
The squat jumps are good to exercise as a cardio exercise. Doing this exercise makes your heart pump faster. This is how you do the exercise;
- Firstly, make sure that the straps are properly secured. Then stand upright with handles in your hands.
- Step back to make sure that the suspension trainer is fully extended in front of you. Make sure that your arms are also fully extended.
- Then lower your body into a squat. Rise up and jump as high as you can.
- Return to the starting position and repeat the moves.
- You can increase the speed after some time.
In addition to the TRX jump squats, other cardio exercises include the TRX single leg jump, TRX jump lunges, and more.
Final Thoughts
The TRX leg exercises are amazing for building muscle mass. With the various exercises highlighted above, you can surely enjoy working your legs and lower body muscles. Interestingly, there are different exercises that you can choose from that are of different impacts.
Whether you want to do cardio exercises or you are in knee rehab, you can always do the TRX leg exercises. These exercises are many and you can choose the ones that meet your needs. Just make sure that you do them in proper form.
Which TRX leg exercises would you vouch for in building the leg muscle mass? Share your experiences below.