3 TRX Moves For ATHLETIC Legs

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want to build lean muscle & transform your body using a TRX suspension trainer anywhere – choose your Program

Author: Coach Adam | Founder of Fitness Freedom Athletes

3 TRX Moves For ATHLETIC Legs

Ever wonder why your current TRX leg exercises and workouts aren’t building defined Athletic legs?

Most routines only focus on bulk, not real athleticism.

But after coaching thousands of people with unique TRX moves,  I found 3 leg exercises that when combined, build:

  • Power
  • Performance
  • And muscle definition

….together!

3 TRX Moves For ATHLETIC Legs

So in this post, I’m going to show you these simple TRX moves that make athletic legs quick and achievable.

To start, let me show you how to build full-range performance…

1. Building Full-Range Performance

There’s one muscle group that’s weak on everyone…

The hamstrings.

Weak hamstrings throw your whole body out of balance…

weak hamstring problems

Causing knee pain, hip misalignment, and a big drop in how well you move or perform.

Most people try to fix this with hamstring curls, but that’s not enough if you want true athletic range of motion.

So, what actually works?

Let me show you….

By the way, don’t have time to read the post in full? Then watch the video below, and I’ll show you the 3 TRX Moves For ATHLETIC Legs:

TRX hamstring exercise

Start by standing in a wide stance, with your feet turned slightly outward.

Now, here’s where most people go wrong

They mindlessly squat up and down using gravity, momentum, and all their strongest muscles.

That’s easy, but it doesn’t target the hamstrings or enhance your flexibility…

Watch this video and I’ll show you how to TRX squat correctly for hamstring strength:

  • Squeeze your hamstrings to pull your body down over 2 seconds. Imagine you’re trying to crush a stability ball between your heels and glutes.
  • Use your hamstrings to control the movement—don’t just let gravity do the work.
  • Go as deep as you can—ass to grass—to unlock your full mobility.
  • At the bottom, squeeze your hamstrings even harder and slowly rise back up over another two seconds.
  • Don’t lock your knees at the top
  • keep a slight bend to maintain tension on your hamstrings; otherwise, the quads at the front of you legs will take the tension away. Lose tension, lose growth.
  • Hold that squeeze at the top for another 2 seconds, then repeat.

Keep constant, controlled tension on your hamstrings throughout the movement.

Now that you’ve fired up those hamstrings and boosted your flexibility,

Let’s get into shaping your legs so they look athletic from every angle…

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2. Creating an Athletic Leg Appearance

There’s one muscle everyone overlooks, but it’s the secret to legs that look powerful from every angle:

The quad sweep

It sits at the outer edge of your thigh.

build leg muscle with a TRX

When it’s underdeveloped, your legs can look flat and shapeless.

But build it up, and suddenly your legs have that athletic, sculpted look. 

So, how do you develop this muscle using a TRX?

Let me show you…

TRX exercise to target your outer quad leg muscle

Start with a narrow stance…

Watch this video and I’ll walk you through it:

  • Squeeze your quads tightly and slowly squat down over two seconds.
  • As you lower, actively push your feet outward against the floor. This shifts the load directly onto your outer quad muscle.
  • Pause briefly at the bottom
  • Then maintain pushing your feet outwards against the floor as you slowly rise back up.

This method not only maximises muscle tension on your outer quad muscle for growth,

it also significantly reduces stress on your knees—helping you build muscles safely.

As you get stronger, you can gradually add a weighted vest to increase difficulty.

Now that your legs look athletic from every angle,

let’s move on to the final pillar—explosive power….

3. Building Explosive Leg Power

This is fundamental for real athletic performance,

But here’s what most people don’t know: 

Explosive movements also trigger a big release of testosterone…

Which has been scientifically shown to burn fat and build lean muscle throughout your entire body:

build muscle with a TRX

You might think developing explosive power requires expensive equipment or gruelling high-intensity sessions…

But just a hadnful of explosive jump squats can create a massive hormonal and muscular effect that hours of traditional training never reach.

TRX jump squats

But how do you safely harness this explosive power using just a suspension trainer?

Let me show you…

TRX legs exercise to build explosive power

Set your feet shoulder-width apart and get a strong tension in the straps…

Watch this video and I’ll walk you through it:

  • Lower yourself down with control, then explode upward as powerfully as you can, using the strap tension for support and balance. 
  • As you land, resist gravity and control the movement down into a seat squat position.
  • Pause here, then explode up again, repeating the movement until failure.
  • Keeping tension in the TRX straps allows you to go all-out without worrying about balance or form breakdown.

Here’s the thing: just knowing these 3 moves won’t unlock your full athletic potential if your upper body is still lagging.

It’s like having a sturdy tree trunk with weak branches—sooner or later, something’s going to snap.

If you want a truly powerful and athletic upper body, you need to train it the right sequence.

So, read and watch this post next, and I’ll walk you through my simple 6-step suspension training plan to build a strong, flexible, and explosive upper body…

All from home.

Here’s to your Fitness Freedom
Coach Adam

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About The Author

About The Author

Coach Adam (aka TRX Traveller) Founder Fitness Freedom Athletes

It’s my passion to help you build lean muscle and transform your body using a TRX suspension trainer anywhere!…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw people just like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I left the gym world for good and setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ people transform their bodies using just a suspension trainer anywhere!

Start here by choosing your Program

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Coach Adam Fitness Freedom Athletes

About Fitness Freedom Athletes

Hello, my friend... I'm Coach Adam (aka TRX Traveller)

It's my passion to help you build lean muscle and transform your body using a TRX suspension trainer anywhere!...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw people just like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I left the gym world for good and setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ people transform their bodies using just a suspension trainer anywhere!

Start here by choosing your Program

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Get Your FREE Copy Of The '7 Skills To Build Lean Muscle With A Suspension Trainer Handbook!'

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FAQs

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I'm new to TRX Suspension Training, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes your coaching different from other suspension training resources?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any suspension training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

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Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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