List of lower body exercises:
Using exercises from The Complete Guide to Suspension Training 2E, I’ve put together some of my favorite TRX lower body exercises. Try out the entire workout or add some of your favorite exercises to your current workout routine.
1.TRX Lunge
PURPOSE
To develop lower-body muscular strength and endurance.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-length.
STARTING POSITION
Stand facing the anchor point. Grasp the handles, bend the elbows, align the upper arms by the waist with the palms facing one another, and step back until there is no slack in the straps (see figure a).
DESCRIPTION
- Simultaneously flex the hip, knee, and ankle on the standing leg, and step back with the free foot (see figure b). Bend the back knee to 90 degrees. Once the lead-leg thigh is approximately parallel to the ground, return to the starting position.
- Perform for the desired number of repetitions, then switch legs.
TEACHING CUES
- Keep the trunk braced and maintain a big chest position.
- Keep the ankles, knees, and hips aligned.
- Pretend there are flashlights on the hips and shine the lights straight ahead.
VARIATION
To increase the balance and stability demands of this exercise, drive the rear knee forward while extending the knee and hip of the lead leg. The ankle of the front leg should remain in a cast position (see figures c-d)
Figure A
Figure B
Figure C
Figure D
2.TRX Overhead Squat
PURPOSE
To improve ankle, knee, and hip mobility, as well as lower-body muscular strength and endurance. This exercise also strengthens the muscles of the upper back.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-calf.
STARTING POSITION
Stand facing the anchor point. Grasp the handles, extend the arms overhead, and step back until there is no slack in the straps.
DESCRIPTION
- Point the toes outward slightly (see figure a).
- Squat until the knees are flexed to more than 90 degrees. The knees should remain behind, or directly over, the toes (see figure b).
- Extend the hips, knees, and ankles, and return to the starting position.
TEACHING CUES
- Imagine standing in the center of a square and drop the buttocks to the middle of the square.
- Squeeze the shoulder blades together.
- Spread the floor.
- Push the ground away.
VARIATIONS
Performing a single-leg version increases the balance, stability, and strength demands of this exercise.
Figure A
Figure B
3.Suspended Single Leg Deadlift
PURPOSE
To improve lower-body strength and muscular endurance, and trunk stability.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-calf length.
STARTING POSITION
Stand facing away from the anchor point. Place one foot in both foot cradles and adjust the position until the straps are at a 110- to 130-degree angle to the ground. Grasp a pair of sandbags or kettlebells and hold them at either side of the lead leg (see figure a).
DESCRIPTION
- Lower the body by allowing the front knee to flex until it is at 90 degrees and the thigh is parallel to the ground (see figure b).
- Simultaneously push the suspended foot back.
- Push through the front heel and extend the knee and hip to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
TEACHING CUES
- Drive off the lead foot.
- Push the ground away.
- Maintain an active plank throughout the exercise.
Figure A
Figure B
4.TRX Single-Leg Squat
PURPOSE
To develop lower-body strength, endurance, stability, and mobility.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-length.
STARTING POSITION
Stand on one foot while facing the anchor point (see figure a). Grasp the handles, bend the elbows, align the upper arms just behind the waist with the palms facing one another, and step back until there is no slack in the straps.
DESCRIPTION
- Squat and extend the free leg out in front (see figure b).
- Return to the starting position, and repeat for the desired number of repetitions, then switch and perform the same number of repetitions on the opposite leg.
TEACHING CUES
- Brace the trunk.
- Keep the shoulders stacked over the hips. The standing knee should not go beyond the standing toes.
- Push the ground away.
VARIATIONS
- A weighted vest can be added to increase the intensity of this exercise.
- Performing combination movements, such as a pistol squat followed by a reverse lunge, can add additional variety and challenge to a workout routine.
Figure A
Figure B
Credit: Adapted from Complete Guide to TRX Suspension Training 2E. Available for purchase at Human Kinetics - Canada