7 TRX Pilates Exercises for Total-Body Strength & Stability

Pilates is known for control, alignment, and core power. TRX is all about suspension training and bodyweight resistance. Put them together, and you’ve got a killer combo that trains your entire body for strength, balance, and stability—all while staying low-impact and joint-friendly.

In this post, you’ll learn 7 TRX Pilates exercises that target your core, glutes, legs, arms, and posture muscles. These moves combine the mindfulness of Pilates with the dynamic resistance of TRX for results you’ll feel from head to toe.

Let’s break down how this fusion works, and then dive right into the workout.

Why TRX + Pilates = A Perfect Match

TRX (Total Resistance Exercises) uses adjustable straps that hang from an anchor point. Your body becomes the resistance, and your core stays engaged the entire time to maintain control.

Pilates is built on core-centric movement, breathwork, and total-body alignment. When you combine it with TRX:

• You activate more stabilizer muscles
• You build strength through your full range of motion
• You improve posture and body awareness
• You get stronger without heavy weights

The best part? These moves can be done at home, at the gym, or even outdoors. All you need is a TRX setup and a mat.

How to Use This TRX Pilates Workout

• Total time: 20 to 30 minutes
• Equipment: TRX suspension trainer, mat
• Reps: 8 to 12 per move
• Sets: 2 to 3 rounds
• Focus: Strength, control, balance, full-body engagement

1. TRX Standing Roll-Down

This is a Pilates-inspired warm-up to mobilize the spine and wake up your core.

How to do it:

1. Stand facing the anchor point, holding TRX handles.
2. Feet hip-width apart, arms extended, light tension on straps.
3. Inhale to prepare.
4. Exhale, tuck chin to chest, and slowly roll down one vertebra at a time.
5. Keep tension in straps to guide the motion.
6. Inhale at the bottom, then exhale to roll back up.

Focus: Spinal articulation, core activation, breath control
Muscles worked: Deep abs, spine stabilizers, hamstrings

Tips:

• Go slow and keep your knees soft
• Don’t yank on the straps—use them for support, not pulling

2. TRX Plank Hold

A classic Pilates core move taken up a notch. Suspension makes your core work harder to stay stable.

How to do it:

1. Place your feet into the TRX foot cradles.
2. Get into a forearm or high plank position on the mat.
3. Keep your body in a straight line from head to heels.
4. Engage your core and hold for 30 to 60 seconds.

Focus: Core control, endurance, full-body tension
Muscles worked: Abs, shoulders, back, glutes

Tips:

• Keep hips level and spine neutral
• Avoid sagging or lifting your hips too high

3. TRX Glute Bridge

This exercise targets your glutes and hamstrings with added instability for deeper core work.

How to do it:

1. Lie on your back with both heels placed in the TRX straps.
2. Arms by your sides, palms down.
3. Press through your heels to lift your hips into a bridge.
4. Squeeze glutes at the top, then lower slowly.

Focus: Hip extension, glute activation, core stability
Muscles worked: Glutes, hamstrings, core

Tips:

• Keep knees aligned with hips
• Don’t overarch your back at the top

4. TRX Side Plank with Hip Dips

This dynamic variation strengthens your obliques and shoulder stabilizers, improving side-body control.

How to do it:

1. Place both feet in TRX straps and get into a side plank on your forearm.
2. Stack your feet and keep your top hand on your hip.
3. Lower your hips slightly toward the ground, then lift back up.
4. Do 8 to 10 dips, then switch sides.

Focus: Lateral core strength, shoulder control
Muscles worked: Obliques, glute medius, shoulders

Tips:

• Keep your neck relaxed and in line with your spine
• Stack your hips vertically for best alignment

5. TRX Lunge to Balance

Inspired by Pilates’ split-leg work, this unilateral lower body exercise builds strength, coordination, and balance.

How to do it:

1. Stand facing away from the anchor point, one foot in both straps behind you.
2. Step your front foot forward into a lunge position.
3. Lower down into a lunge, keeping your chest lifted.
4. Press through your front heel to stand and balance at the top.

Focus: Leg strength, stability, hip alignment
Muscles worked: Quads, glutes, hamstrings, core

Tips:

• Keep your knee in line with your ankle
• Engage your glutes for balance at the top

6. TRX Pike

A challenging Pilates-inspired core move that trains deep abdominal control and spinal flexion.

How to do it:

1. Begin in a high plank with feet in TRX straps.
2. Engage your core and lift your hips toward the ceiling.
3. Keep legs straight as you fold at the hips.
4. Slowly lower back to plank.

Focus: Dynamic core strength, spinal control
Muscles worked: Abs, shoulders, hip flexors

Tips:

• Avoid using momentum—move with control
• Keep neck relaxed and eyes looking slightly behind you

7. TRX Arm Press (Pilates Push)

A standing push movement that mimics the arm press in classical Pilates, but with more upper body demand.

How to do it:

1. Stand facing away from the anchor, holding TRX handles.
2. Step one foot forward in a split stance.
3. With arms bent, lower your chest forward between your hands.
4. Press back to the starting position.

Focus: Chest, arms, and core integration
Muscles worked: Chest, triceps, shoulders, abs

Tips:

• Keep core braced so your spine stays neutral
• Move slowly and stay controlled in both directions

Sample TRX Pilates Routine (30 Minutes)

Exercise	Reps/Time	Sets
Standing Roll-Down	6 reps	2
TRX Plank Hold	30 seconds	2–3
Glute Bridge	10–12 reps	2
Side Plank with Dips	8–10 per side	2
Lunge to Balance	8–10 per leg	2
TRX Pike	6–8 reps	2
TRX Arm Press	10 reps	2

Use this flow 2 to 3 times per week to build strength and control across your whole body.

FAQs About TRX Pilates

Can beginners try TRX Pilates?

Yes. Start with the basics, modify as needed, and use slower tempos. TRX makes it easy to scale up or down depending on your ability.

How often should I do TRX Pilates?

Aim for 2 to 3 sessions per week alongside other forms of movement like walking, yoga, or resistance training.

Do I need to be flexible?

No. Pilates builds flexibility over time. TRX actually helps support your range of motion while training strength and stability.

Will this help with back pain?

Absolutely. When done with proper form, TRX Pilates improves core strength and posture, both of which support your spine and reduce strain on your back.

What if I don’t have a TRX system?

You can use any quality suspension trainer that anchors safely to a door, ceiling, or outdoor structure. Just make sure it’s rated for your body weight.

Final Thoughts

TRX Pilates is more than just a workout—it’s a full-body tune-up. It challenges your muscles, mind, and movement patterns in all the right ways. If you’re tired of boring core routines or machine-based training, this approach will wake up muscles you didn’t know you had.

Start with the 7 TRX Pilates exercises in this guide. Focus on form, breathing, and control. Your body will get stronger, more stable, and more aligned with every session.

Consistency is the secret. Master the basics. Build from there. You’ll feel the difference in your posture, power, and core strength in just a few weeks.