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| Target Body Part: |
Abs, Butt/Hips, Legs - Thighs |
| Primary Muscles: |
Rectus Abdominus (abs), Transverse Abdominus, Gluteus Maximus (glutes), Quadriceps (quads), Obliques |
Secondary Muscles:
(Synergists/Stabilizers) |
Erector Spinae, Gluteus Medius/Minimus (Abductors), Adductors, Soleus, Gastrocnemius, Tibialis Anterior |
| Equipment Needed: |
TRX |
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Step 1
Starting Position: Stand in front of the anchor point and interlock the two TRX handles together (refer to TRX user instructions). Loop the foot cradle around the ball of your right foot while supporting yourself. Slowly turn to face away from the anchor point, standing on your stance leg, aligned in front, but directly in line with the anchor point. Your suspended foot should be dorsiflexed at the ankle (toes pulled towards your shin).
Step 2
Adopt a modified sprinter-stance with the right leg flexed to 90 degrees, knees aligned side by side, and the left arm flexed to 90 degrees at the elbow with the finger tips level with or just below your chin. Your right arm should also be flexed to 90 degrees, driving it back from the shoulder until the upper arm lies approximately 45 degrees from vertical.
Step 3
Downward Phase: Inhale and slowly lower your body towards the floor, shifting the hips backwards simultaneously and maintaining your body weight over the heel of your left foot. As your body lowers, the suspended leg will drive backwards, maintaining the 90 degree bend at the knee. Your right arm should drive forward from the shoulder towards the a end-position where the left arm started. Your left arm should simultaneously drive backwards to an end-position where the right arm started. Throughout the arm movements, squeeze the arms to the sides of your body and drive from the shoulders while maintaining the 90 degree bends. Continue to lower yourself maintaining weight over your left heel until your right thigh and torso are in parallel (form a straight line together). Your left tibia (shinbone) should move level with or slightly ahead of the ball of your left foot.
Step 4
Upward Phase: Exhale and slowly press your body upwards by pushing down against the floor through your left heel. The muscle action at the knee and hips extend the body back to your starting position.
Step 5
Exercise Variation (1): To increase the exercise intensity move more explosively to triple extension. The upward phase should be performed more explosively and incorporating triple extension (at the ankle, knee and hip).
Step 6
Exercise Variation (2): To increase the exercise intensity move the upper extremity into different planes. While the lower extremity moves in the sagittal plane (front and back), the upper extremity and/or arms can move in the frontal (left and right) and transverse plane (rotation).
Using the TRX as an assisted device reduces the load placed upon many joints. While this certainly can promote additional range of movement, it does necessitate additional attention to proper form.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(4 Customer Ratings)
Rated by: Martone
Would Recommend this to others?: Definitely
Comments: Great body exercise for experienced individuals
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Rated by: Bill
Would Recommend this to others?: Definitely
Comments: The TRX is a great tool to safely challenge your clients and athletes in all three planes of motion using nothing more than their body weight. One of the best things about the TRX is how easy it is to “tweak” exercises to fit the goals of our clients and athletes.No other piece of equipment offers such versatility or provides such a high ROI. This particular exercise is great as it offers many levels of regressions and progressions.
Bill Sonnemaker, MS, PES, CES, CSCS
CEO, Catalyst Fitness
2007 IDEA International Personal Trainer of the Year
2005, 2006, 2007 Voted Atlanta's #1 Personal Trainer
IDEA Master Trainer, ACE, NASM, ACSM, NSCA
3939 Royal Drive Suite 125
Kennesaw, Georgia 30144
770-499-9143 Work
bsonnemaker@fitnesscatalyst.com
www.fitnesscatalyst.com
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Rated by: Sarah (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: I love this exercise! It gets a big "thumbs-up" from clients who want to make sure their glutes get fried! :) fitprosarah.wordpress.com
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Rated by: Chuck (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: I have been using the TRX for 3 years; and find it extremely valuable for home based training. This exercise is one example of the hundreds of possible ones that can be performed with the TRX.
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