Suspension trainer exercises

Two straps with handles, anchored overhead. Your own bodyweight is the load and the ANGLE is the weight: step your feet forward and a row gets harder, step back and it gets easier, which is the finest load adjustment any equipment here offers. It costs about as much as a doorway pull-up bar and packs into a bag.

With Suspension trainer and nothing else, 8 of the 18 muscle groups can still be trained to a full session's target.

Suspension trainer loads these hardest: Hamstrings, Triceps, Quads, Mid-back / traps, Rear delts.

Where to find it: Yellow-and-black straps hanging from a rig or a wall anchor, usually near the mats. At home they hook over a door.

Every movement on the Suspension trainer (12)

Best Suspension trainer movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Hamstrings TRX Hamstring Curl 90%
Triceps TRX Triceps Extension 90%
Quads TRX Pistol Squat 85%
Mid-back / traps TRX Row 85%
Rear delts TRX Face Pull 85%
Biceps TRX Bicep Curl 85%
Obliques TRX Side Plank 85%
Abs TRX Plank 80%
Chest TRX Chest Press 80%
Glutes TRX Lunge 60%
Front delts TRX Chest Press 40%
Lats TRX Row 35%
Abductors (outer hip) TRX Side Plank 35%
Forearms TRX Row 30%
Adductors (inner thigh) TRX Squat 30%
Side delts TRX Y-Fly 25%
Lower back / erectors TRX Plank 20%
Calves TRX Pistol Squat 20%

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

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