10 TRX Loop Exercises for a Slim and Fit Body


If you are already tired of monotonous fitness classes or strength exercises on simulators, then it’s time to pay attention to TRX loops. They will help target muscles that cannot be pumped through aerobics or fitness. But, more importantly, the use of TRX loops provides a whole range of exercises for quick weight loss, which will allow you to get rid of fat deposits in just a few weeks and get a slim fit figure.


Helps to pump muscles of arms, shoulders, and chest. Suitable even for beginners. This is a good and safe alternative to the bench press.

Execution order:

  1. Thread your soles through the TRX loops with your toes pointing down.
  2. Raise your body to a level when all the load falls on straight arms (stand on the bar).
  3. Bend your elbows and lower yourself down. In this case, the press should be as tense as possible.
  4. Straighten your arms in an upward motion. Try to do this smoothly, feeling the chest muscles, the load on the arms and shoulders. 

An additional subspecies of such an exercise for effective weight loss can be considered “frog” push-ups. They provide additional pumping of the press, so they help to quickly burn fat in the waist area. The execution technology is simple – the starting position is the same as in classic push-ups, but we pull the knees to the chest, performing “twisting”. 

Back pull

It is performed with two hands. Helps build your back, abs and biceps.

Step by step instructions for correct execution:

  1. Take the TRX loops with your arms facing each other.
  2. Lean back and place your weight on your heels. 
  3. The starting position will be when the back forms a diagonal. The press should be tense and the shoulder blades brought together.
  4. Bend your arms at the elbows and pull your torso towards them. 
  5. Before repeating the exercise, the arms must be straightened. 

Curls biceps

Exercise is great for pumping your abs and arms .

The step-by-step execution technique is as follows:

  1. Stand facing the side where the TRX loops are attached. 
  2. Take a sling in the trail in each hand.
  3. Lean forward and achieve maximum tension on the belts. 
  4. To obtain a load on the biceps, it is necessary to bend the elbows and smoothly (if possible) pull the body up. 
  5. Back and forth.

If you want to add load to your triceps, keep your arms higher above your head. Fix your elbows at one point when bending/extending your arms and immediately feel how your triceps are “burning”))

TRX Squat

  • Take the loops in your hands, face the mount, put your feet slightly wider than your shoulders. 
  • Knees and toes point slightly to the sides. 
  • Pull the loops to the level of the waist, bend your arms slightly at the elbows. 
  • Do a heel squat, do not lean back or round your back. 
  • With an emphasis on your heels, return to the starting position.

TRX Side Lunges

  • Stand with your feet together and keep the loops in front of you. 
  • Place your right foot to the side and squat down in a lunge. 
  • And the left one should be bent at the knee at a right angle. 
  • Keep your right leg as straight as possible to feel the stretch in your inner thigh muscles. 
  • With an emphasis on the heel of your left foot, return to the starting position. 
  • Repeat the exercise with the other leg.
  • Holding the hinges in outstretched arms, lean back slightly. 
  • Tighten the abdominal muscles, try not to bend in the lower back. 
  • Pry up your toes so that the rest is on your heels. 
  • This will be the starting position. 
  • Bring the shoulder blades together and pull the loops to the level of the forehead, moving the body to an upright position. 
  • Return slowly to the starting position.

TRX Chest Press

  • Turn your back to the hinge attachment. 
  • Stand on your toes, stretch your arms with loops in front of you, palms down. 
  • Bend your elbows as if you were doing push-ups, keeping your elbows in line with your shoulders. 
  • Using your chest muscles, straighten your elbows and return to the starting position.

TRX Crunches

TRX workout - exercises for different fitness levels
  • Drain the hinges so that they are level with the middle of the rut. 
  • Lie on your stomach and place your feet in the loops with your toes pointing down. 
  • Place your hands on the floor directly under your shoulders and rise into a push-up position. 
  • Hold the position for about 30-60 seconds, tighten your abdominal muscles, and keep your hips from sagging.

Pistol squat

In CrossFit on hinges, it is very convenient to learn such a basic element as a pistol. The hinges serve as an additional fulcrum and prevent us from falling forward or backward. The exercise works great for the quadriceps and gluteal muscles, and improves coordination and balance during regular squats with a barbell.

The exercise is performed as follows:

  1. Grasp the handles about shoulder-width apart and take a few steps back to tighten the loops. Lean back slightly and keep your back straight.
  2. Taking a breath and without changing the position of the body, gently lower yourself down. It is advisable to perform this exercise in the maximum possible amplitude so that at the lowest point the hamstrings touch the calf muscle. Grasp the handles firmly so you don’t lose your balance.
  3. As you exhale, rise from the lowest point and fully straighten your knee.

TRX Loop Lunges

TRX loops are great for working out the glutes with the popular exercise called lunges. The advantage of this variation of the exercise is that we do not need to monitor the position of the back leg and we can fully concentrate on the work of the muscles we need.

The exercise is performed as follows:

  1. Take a starting position: fix one leg in the handle, and put the other slightly forward. We keep our back straight, gaze directed forward, it is better to cross your arms over your chest to make it easier to balance.
  2. Begin to bend your front leg, at the same time pulling your back leg as far as possible – this will maximize the load on the buttocks. The movement should be smooth and controlled, you should feel the stretch of the working muscles.
  3. After you have made a full lunge, return to the starting position by exhaling, extending the knee and returning the hind leg to its original level.

Breeding hands to the rear deltas

Many athletes are faced with the following problem: the back bundles of the deltoid muscles respond poorly to the load. Try to “punch” them with this exercise, it allows you to concentrate properly on the isolated contraction of the rear deltas and helps to achieve good blood circulation.

The exercise is performed as follows:

  1. Take the starting position, as with the pull-up or curl of the arms in the TRX-loops.
  2. Begin to make an upward movement, spreading straight arms to the sides and changing their position relative to the body.
  3. Bring your arms to the same line with the body and pause for a second in this position to reduce the back deltas as much as possible, then return to the starting position. It is recommended to work with a large repetition range – 15 and above.

You can additionally see how the described, as well as other exercises with TPX loops are performed in the video we have selected.


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