Top TRX exercises for runners

These TRX moves will help generate power and stability for running

Your upper body and core play a big part in generating power and maintaining stability while you run. Therefore, developing integrated lower and upper-body strength, especially through your core, will result in a more powerful and efficient stride.

At the same time, imbalances in your leg strength, and mobility between your left and right sides can give you an uneven and inefficient stride. Over time, these imbalances can lead to overuse injuries.

Try these TRX exercises, from TRX senior master trainer Matt Gleed, to help improve stability and mobility, and strengthen your core. Each exercise provides an excellent way to recognise and overcome imbalances and improve performance.

TRX Front Squat with Hop

Strap adjustment: Medium

  • Stand facing the anchor, keeping your elbows under your shoulders and your palms facing facing each other.
  • Drop your tailbone towards the floor.
  • Drive up through your heels and into a jump, landing back in a squat position.

Common fault: Bending too far forwards at the waist.
Fix: Keep your chest lifted.

TRX Modified Bicep Curl

Strap Adjustment: Medium

  • Stand facing the anchor, with your arms in front of your shoulders.
  • Keep tension in your body and the straps as you lower one hand to your hip and the other to the side of your forehead.
  • Return your arms in front of your shoulders.
  • Alternate between your left and right arm.

Common fault: Losing tension in the straps.
Fix: Ensure you don’t swing your body into position, by keeping your body tension engaged.

TRX Pendulum Swings

Strap Adjustment: Mid-calf

  • Place both feet in the foot cradles.
  • Assume a plank position, with your shoulders directly over your hands.
  • Swing your legs to one side and then the other, maintaining control in both directions.

Common fault: Not engaging your core.
Fix: Keep your stomach tight throughout the swinging rotations.

TRX Plank with Single Leg

Strap Adjustment: Mid-calf

  • Face away from the anchor and assume a single-leg plank position, placing one foot in the foot cradle, with your hands beneath your shoulders.
  • Draw your right knee towards your right elbow, keeping your knee high. Rotate towards the left elbow and hold. Return to the right elbow.
  • Repeat on the other side.

Common fault: Bending through the arms.
Fix: Focus on keeping your arms straight and corkscrew the shoulders to pack them.

TRX Sprinter Start

Strap adjustment: Long

  • Stand facing away from the anchor. Place the straps under your arms, bring the handles to both sides of your chest and keep your bodyweight on the handles.
  •  Walk back to 45-degree angle, centre working leg to anchor point, dropping opposite leg down into a lunge.
  •  Drive your back leg forwards and up toward your chest, coming up on the ball of the foot.

Common fault: Supporting your weight on your arms.
Fix: Keep your core engaged and your weight on the handles.

Common fault: Placing too much weight on your back leg.
Fix: Keep your weight on your stationary leg.

TRX Suspended Lunge

 Strap Adjustment: Mid-calf

  • Stand facing away from the anchor, then place one foot through both foot handles.
  • Drop into a lunge, pushing the suspended leg down and back, while the standing knee bends at a 90 degree angle.

Common fault: Relying on your arms to pull your body back up.
Fix: Keep your arms into your sides and focus on driving up through the front heel.

The complete line of TRX® products, training programmes, education and accessories can be purchased directly from TRX® online at

Women's Running

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