9 TRX Exercises That Cover Every Movement Pattern for Muscle Growth

What if just 9 TRX suspension training exercises could build every muscle you need?

Most people train randomly… and it shows.

But to build a complete, functional body, you need to develop 9 key muscles across all three movement patterns:

Pushes and pulls, Hip hinges, and Squats.

So in this post, I’m going to show you 9 suspension trainer exercises that hit these muscles and movements for maximum lasting results…

Whether you’re new or already experienced.

To start, let me show you how to build a V-shaped back that’s sag-resistant…

Don’t have time to read the post in full? Then watch the video below to learn the 9 TRX exercises that TRANSFORM the human physique…

https://www.youtube.com/watch?v=qD8W5B1IKys

TRX Push & Pull Exercises

The best 3 suspension training exercises that strengthen push and pull movement patterns…

Exercise 1: Pulling Power

Your lats at the sides of your back act like suspension bridge cables…

They pull from the sides to stabilise your whole back under load.

When you lift, carry, or twist, strong lats prevent your spine from sagging, causing back pain.

Plus, they give you that athletic V-shape look when developed…

But how do you build them and the v shape torso?

Let me show you…

https://youtube.com/shorts/5HQ5JzEmGfU

1. Grab the straps palms up, elbows back, chest out, lats tight, and create a slight angle
2. Lower yourself down over 2 seconds
3. Here’s the key: actively push your arms forward at the bottom to stretch your lats – don’t just hang there or you’ll lose all the tension
4. From that deep stretch, drive your elbows down and back to pull up over 2 seconds
5. At the top, squeeze your elbows back hard and hold for 2 seconds

Now let’s move on to the most popular muscle that every man wants to build…

But most do it completely wrong…

Exercise 2: Pushing Force

Most people want a chest that pops for looks,

But your pecs are actually the engine behind every push you make.

Your shoulders and triceps steer, your chest provides the raw force.

Whether you’re opening a heavy door or getting up off the floor, weak pecs mean weak pushes.

Plus, a developed chest creates that broad torso look.

So how do you build that chest strength effectively?

Let me show you…

https://www.youtube.com/watch?v=8ws9IrmXu20

You might expect a chest press to be the staple exercise here, but i actually prefer a Chest dip variation

Because it allows you to get a deeper stretch on the chest muscles…

1. Set straps to long length, place them under your arms
2. Straighten your arms and squeeze your chest hard by trying to make your elbows touch – this is key for chest activation
3. Lower yourself down over 2 seconds
4. At the bottom, contract your shoulder blades back to open your chest and feel that deep stretch. Pause here.
5. Push down and away to rise back up over 2 seconds
6. At the top, bring your elbows together again to squeeze your chest hard and hold for 2 seconds

But the problem here is that most people are too chest-strong, pulling their shoulders forward.

This next exercise fixes that…

Exercise 3: Unbreakable Posture

Think of your chest and upper back like a tug-of-war between 10 sumo wrestlers and 10 grannies.

The sumo wrestlers, your chest muscles, are pulling with massive force..

The weaker grannies, your upper back muscles, are getting dragged across the line, unable to hold their ground.

This one-sided battle is why your shoulders round forward and your neck aches…

So, how do you strengthen those weak back muscles to stand tall with your chest out?

Let me show you…

https://youtube.com/shorts/dmdK79vlyiI

1. Start at the top: elbows up and back, chest out, with a slight angle
2. Lower yourself over 2 seconds, resisting gravity
3. At the bottom, actively push your arms forward to stretch your upper back – don’t just hang or you’ll lose all the tension
4. Then drive your elbows up and out away from your body to pull up over 2 seconds
5. Squeeze your upper back hard at the top and hold for 2 seconds

Next, let me show you how to unlock your mind-muscle connection and dynamic leg flexibility…

TRX Hinge Exercises

The best 3 suspension training exercises that strengthen hinge movement patterns…

Exercise 4: Dynamic Hamstring Flexibility

Your hamstrings aren’t just for leg movement

They control your hip hinge like the metal hinge on a door manages the bend.

When they’re weak, your lower back takes over every time you bend or lift, leading to injury. 

And if they’re tight, you can’t train them properly in the first place

So how do you strengthen them and increase their dynamic flexibility in one?

Let me show you.

1. Stand on one leg, lean back into the straps for support
2. Hinge at your hips over 2 seconds, pushing them back with a slight knee bend
3. Lower until you feel a deep hamstring stretch and pause for 2 seconds – this stretching phase recruits muscle fibers most exercises miss and builds both flexibility and strength
4. Now drive your hips forward in a slow thrust by squeezing your hamstrings hard
5. Keep that slight knee bend at the top and squeeze your hamstrings hard

Visualise your hamstring muscles contracting powerfully – mind muscle connection

Next let me show you the ultimate hinge exercise that builds your core, shoulders, and stability in a single movement…

Exercise 5: Kinetic Core

This exercise is like a Swiss Army knife for your body 

Most exercises isolate one muscle, but this trains your entire kinetic trunk to work as a unit.

Strengthening these muscle groups together can correct muscle imbalances and enhance the mobility that declines with age.

Plus, it carves out a strong shoulder girdle and a tight midsection.

So how do you master this all-in-one move?

Let me show you…

https://youtube.com/shorts/nzMXUrWE8to

1. Straps at ankle height, both feet inside – plank position with straight arms (or drop to forearms if needed)
2. Slowly lift your hips a few inches toward the ceiling and pause for 2 seconds
3. Lower back to plank and hold for 2 seconds
4. Focus on stability, not speed, gradually lift higher over time

Once you can comfortably hold your hips at the top, you’re doing the full plank to pike flow exercise.

Take it slow, pausing at the top and bottom to reduce momentum and increase your isometric strength.

Next, let me show you how to build the one muscle that makes you look great in short shorts…

Exercise 6: Raw Power

Your glutes are the V6 engine of your lower body

They should power you up stairs and on hikes.

But for most people who sit at a desk all day, that engine’s switched off.

Your body literally forgets how to fire them, forcing your lower back to take all the strain instead.

Strengthen them, and standing, walking, and climbing become effortless.

So how do you turn that powerful engine back on?

Let me show you…

https://youtube.com/shorts/WfUel8GQFw8

1. Straps at mid-calf height, both feet in – lift your bum an inch off the ground (no resting on the floor!)
2. Before you move, close your eyes and squeeze your glutes hard – really visualize them contracting
3. Drive your feet down into the straps and raise your hips as high as you can over 2 seconds, maintaining that glute squeeze
4. Pause at the top and squeeze even harder for 2 seconds
5. Lower back down over 2 seconds, pausing just before your bum touches the floor

Next, let me show you how to rebuild your lost primal mobility

TRX Squat Exercises

The best 3 suspension training exercises that strengthen squat movement patterns…

Exercise 7: Primal Agility

Your hip, knee, and ankle joints are like gate hinges…

Without regular maintenance, they rust shut.

And most people can’t squat below parallel to maintain them because modern life keeps them at desk height.

But our ancestors thrived hunting low and squatting deep to rest and socialize.

This exercise isn’t about aesthetics.

It’s about reclaiming your primal mobility and unlocking movement capabilities you never knew you had.

But how do you do that?

Let me show you…

https://www.youtube.com/shorts/9WQdzgK9Vqg

1. Feet wider than shoulder-width, toes slightly out – lean back into the straps
2. Before you descend, squeeze your hamstrings and glutes to activate them
3. Lower slowly into a deep squat by imagining you’re crushing a big ball between your heels and bum – this keeps the work in your hamstrings, not your knees
4. Pause at the bottom, knees out, and rock side to side for 5 seconds
5. Drive through your heels and squeeze your hamstrings to rise over 2 seconds
6. At the top, keep a slight knee bend and squeeze your hamstrings for 2 seconds (don’t lock out or you’ll shift tension to your quads)

Next, let’s turn that primal mobility into real leg strength…

Exercise 8: Unilateral Strength

Single-leg strength is like having insurance for your independence

It’s what keeps you stable on uneven ground and safe from falls as you age.

Most people train both legs together and unknowingly stay weak on one leg.

But build single-leg strength and you create balance and athleticism

So how do you build that safely?

Let me show you….

https://youtube.com/shorts/w00oAfp_9xM

1. Grab the straps, stand on one leg, lean slightly forward and squeeze your quads hard
2. Lower yourself slowly over 2 seconds using the straps for support
3. Here’s where most people cheat – pause just before your glutes touch your calf, don’t rest or you’ll lose tension on your quads
4. Drive down through your heel to squat back up over 2 seconds
5. At the top, squeeze your quads hard for 2 seconds

If you’re new to pistol squats, start by only going halfway down.

Pause briefly, then push back up

Gradually, week by week, challenge yourself to go lower and lower.

Next,  let me show you how to build explosive power to complement the strength and mobility you’ve just developed…

Exercise 9: Explosive Force

Think of your muscles like lightning; they have the ability to release power in explosive bursts. 

But our modern lives rarely demand this from us.

So explosive power is one of the first things to fade as you age.

But power training isn’t just for athletes;

It’s essential to boost testosterone, growth hormone, fat loss and your cardiovascular system all at once.

But how do you develop explosive power from home?

Let me show you….

https://youtube.com/shorts/P-VGlCzEoeE

The beauty of jumping lies in its simplicity and efficiency.

While endurance training operates on volume, power training works on intensity.

Just a handful of maximum-effort jumps can deliver a stimulus that hours of conventional exercise never approach. 

It’s not about duration, it’s about muscle and nervous system demand.

1. Start where you’re at – simple ankle hops progressing to full-depth jump squats
2. The key isn’t height or complexity, it’s intent – maximum effort for as many reps as you can

Now you’ve got these 9 exercises,  but how do you actually use them?

Well, here’s what I recommend…

Your Body Transformation Plan

Aim to hit each movement pattern 2 to 4 times per week.

That doesn’t mean you need to do all 9 exercises every session

Just make sure you’re covering the patterns consistently.

When you train, prioritise three things:

1. First, use the full range of motion you can control.
2. Second, stay pain-free – if something hurts, adjust or skip it.
3. And third, focus on progression over time. That could mean more reps, slower tempo, or harder variations.

Just keep pushing forward week by week.

And if you want to keep it ultra-simple and beginner-friendly

Here’s a template you can use each session until you get stronger:

• Squat variation: Primal squats
• Hinge: Hamstring Single Leg Extension
• Push: Chest Dips
• Pull: High rows
• Plank to Pike Press –  With a range of motion that feels comfortable

That covers everything your body needs.

The key isn’t perfection.

It’s consistency.

But here’s the thing, a lot of guys ask me:

“Coach Adam I really want to be able to do 1, 3 or even 10 pull-ups. How can I build this strength safely”

If that’s you?

Then checkout this post next, and I’ll show you the 3 suspension trainer exercises and how to progressively do them to dramatically improve your pull-up strength in 3 weeks.

Here’s to your Fitness Freedom!

Coach Adam aka TRX Traveller