7 TRX Posture Exercises That Fix 95% of Your Problems

What if just 7 TRX exercises could completely realign your body?

Research shows there are 7 neglected muscles holding your spine, shoulders and hips in position…

But developing these creates a physique that stands taller, looks stronger, and moves without aches or pains.

So in this video, I’m going to show you the seven suspension trainer exercises that target these neglected muscles…

For maximum lasting results..

Whether you’re new or already experienced.

To start, let me show you how to rebuild your athletic frame…

Don’t have time to read the post in full? Then watch the video below to learn the 7 TRX posture exercises that fix 95% of your problems…

https://www.youtube.com/watch?v=ybjH8vNkgo8

1. Serratus Anterior Torso Muscle

There’s one muscle wrapping around your ribcage that most people never train…

It’s called the serratus anterior.

When it’s weak, your shoulder blades wing out from your back, scapular winging…

Which causes shoulder pain and reduced upper body mobility.

But how do you strengthen it with a suspension trainer?

Let me show you…

TRX Serratus Anterior Slides Exercise

Grab your straps, set them mid-length, and slide your forearms in palms up…

1. Lean into the straps at a slight angle, core braced.
2. Push into the handles and reach up, letting your shoulder blades slide apart, that’s your serratus firing.
3. Pause two seconds at the top, then lower with control.

Now that your shoulder blades are locked in place…

Let’s move down to the muscle that keeps your pelvis aligned.

So running, squatting and balance all become more efficient…

2. Glute Medius Leg Muscle

Most people only train the big gluteus maximus muscle

But it’s the smaller glute medius, sitting on the side of your hip, that does the real stabilising work.

When it’s weak, your pelvis drops and your knees cave inward every time you move

So what’s the most effective way to target it?

Let me show you…

TRX Straight-Leg Bridge Hip Abduction

Set your straps to mid-shin height and lie on your back with both heels in the handles…

1. Heels down, hips lifted, that’s your start.
2. Slowly press your feet apart as wide as you can without dropping your hips or bending your knees.
3. Hold for 2 seconds (you’ll feel the sides of your hips firing)
4. Then bring them back together with control.

With your pelvis now solid,

Let’s move on to the most powerful exercise for pulling your shoulders back and building 4D boulder shoulders…

3. Rear Delt Shoulder Muscle

After years of desk work, your rear shoulder muscles switch off,

And when they do, your shoulders roll forward and your whole upper body caves in.

Strong rear delts are the fix.

So let me show you how to build them…

TRX Facepulls Exercise

Set the straps to a short length with an overhand grip…

https://youtube.com/shorts/fBZACIXTHfs

1. Lean back slightly and pull the handles toward your face, aiming around nose level.
2. At the top, rotate your knuckles up and squeeze your shoulder blades together.
3. Hold that squeeze for 2 seconds, then lower with control.

Don’t fully relax or hang at the bottom or you’ll lose tension on the rear shoulder muscles, and hinder your results.

Now that you’ve pulled your shoulders back,

Let’s move to the deep muscles that keep your spine tall and stop you from slouching forward…

4. Erector Spinae Core Muscle

Running either side of your spine from your neck down is a chain of muscles called the erector spinae

They’re meant to hold you upright and tall.

But when they’re weak, your spine loses its support, and you collapse into a slouch.

So how do you strengthen these deep spinal muscles?

Let me show you…

TRX Supermans Exercise

Start with a wide stance, straps over your shoulders…

https://youtube.com/shorts/6RrZj7izUD4

1. Brace your core tight, then slowly extend out over 2 seconds, keeping that tension.
2. At full extension, hold for 5 seconds, this is where your erector spinae are firing.
3. Then squeeze your core extra hard to fold your body back in.

Your spine’s now supported from top to bottom..

So let’s move down to the most neglected muscle group in your legs, which is also the most impactful…

5. Hamstring Leg Muscle

Your hamstrings are crucial for keeping your pelvis in position.

When they’re weak and stiff, everything is off balance from your knees up to your neck.

Which means constant knee and lower back pain.

But how do you strengthen them AND increase their flexibility with a suspension trainer?

Let me show you…

TRX Single Leg Hip Hinge Exercise

Set the straps to a short length and stand on one leg with a slight bend in your knee…

1. Squeeze your hamstrings, then hinge forward by pushing your hips back, keeping your back flat.
2. Lower until you feel a deep stretch in your hamstrings and hold for 2 seconds.
3. Then squeeze hard to thrust your hips forward and rise back up
4. keep squeezing at the top.

Now that you’ve built dynamic flexibility in the back of your legs,

Let’s complement that strength by building a powerful and resilient back…

6. Lower Traps and Upper Lats Back Muscle 

Sitting just below your shoulder blades are two muscles responsible for complete back strength:

Your lower traps and upper lats.

When they’re weak, every pull, lift, and overhead movement feels wobbly and underpowered.

But how do you strengthen them both to build the back power you need?

Let me show you…

TRX High Row (pull down) Exercise

Set your straps to a short length and stand facing the anchor with your arms up and parallel to the floor…

1. Slowly lower yourself down, resisting gravity.
2. At the bottom, reach forward and let your shoulders round forward for a full stretch on the back muscles.
3. Now here’s the crucial part…

1. To rise back up, instead of pulling your elbows up and out, pull them down and in.
2. That’s what hits your lower traps and upper lats.
3. Squeeze extra hard at the top.

Now here’s an exercise that doesn’t directly fix your posture…

But without it, you won’t be able to do any of the other six properly…

7. Brachioradialis Forearm Muscle

Running along the top of your forearm is a muscle most people never train…

The brachioradialis.

When it’s weak, your grip gives out, and you become far more likely to develop tennis elbow…

Which means every exercise that relies on holding the suspension trainer straps falls apart before you even start.

So let me show you how to strengthen it so you can perform every exercise effectively.

TRX Reverse Curls

Set your straps to a short length and hold the handles with an overhand grip…

https://youtube.com/shorts/iA0YiH4GQcM

1. Start at the top with your arms curled, pulling on the straps to squeeze your forearms.
2. Then slowly lower yourself down, but stop just before your arms fully straighten, go too far and you lose tension on the muscle, killing the growth stimulus.
3. Squeeze your forearms and biceps hard to curl back up.
4. At the top, rotate your thumbs upward, that gives you an extra hard squeeze through the forearms and biceps.

The thing is, these seven exercises build the foundation for a strong, upright posture

But to really complete that athletic look, you need the wide, developed shoulders to go with it.

So checkout this post next and I’ll show you the only two TRX moves you need to build wider shoulders…

And exactly how to combine them in your training for maximum shoulder width.

Here’s to your Fitness Freedom

Coach Adam, aka TRX Traveller