I'm a personal trainer but I don't have enough space in my house for a fully-stocked gym.
I use a mix of dumbbells and resistance bands when exercising at home but there's one piece of equipment I love using the most: my suspension trainer.
These versatile fitness tools are great for all experience levels and can be used to strengthen the whole body.
Plus, they’re easy to install and can fit comfortably in a carry-on for workouts on the road.
What is a suspension trainer?
A suspension trainer is basically a long strap with two handles.
Most come with attachments that allow you to anchor the trainer to a door or a well-enforced wall or ceiling hook.
Once installed, you can use the suspension trainer for a variety of exercises.
If you’ve never used one before, shop them below then try some of my favorite moves.
Shop resistance trainers
BestBuy currently has a deal on a suspension training system from the well-known TRX brand. Currently $97.46 (usually $129.95).
This option from Amazon is less than $40 and comes with a door anchor, carry bag and exercise instruction manual.
Another cheap option from Amazon, this one is less than $30 and includes the useful door anchor.
Incline rows
Sets: 3 Reps: 12-15
- Set up your suspension trainer, then hold both handles and face toward the trainer’s anchor point.
- Take one step forward and lean back, elongating your arms and engaging your core.
- Squeeze your shoulder blades together and pull your whole body up, aiming your chest towards the trainer’s anchor point.
- Slowly lower yourself back to the starting position.
Trainer tips: The more parallel your body is to the floor, the harder this exercise will be. Keep your body in a straight line and don’t allow any excessive arching through the lower back. Make sure your hips, chest, and torso rise at the same time. Slow down the movement to add further difficulty.
Assisted squats
Sets: 2-3 Reps: 12-15
- Pick up both handles and face towards the trainer’s anchor point.
- Take two steps away from the anchor point.
- Engage your core and keep your spine neutral.
- Bend your knees and lower into a squat position.
- Stand back up to the starting position.
Trainer tips: Don’t use your arms to pull yourself up from the bottom of your squat—keep a light grip on the handles and only use the trainer for support.
Incline push ups
Sets: 2-3 Reps: 10-12
- Take both handles and face away from the trainer’s anchor point.
- Take a small step behind you and elongate your arms in front of you.
- Engage your core and keep your spine neutral.
- Bend your elbows and lower your chest, torso, and hips down.
- Push yourself back up to the starting position.
Trainer tips: Avoid any excessive arching in your lower back. Keep your body in a straight line. Drop your chest, torso, and hips at the same time.
Assisted reverse lunge
Sets: 2-3 Reps: 10-12 each side
- Grab the handles and face towards the trainer’s anchor point.
- Take a small step back.
- Engage your core and keep your spine neutral.
- Step your right foot back behind you.
- Bend your left knee and lower your right knee towards the floor.
- Stand back up and step your right foot back to the starting position.
- Continue for the desired number of repetitions, then switch to the left leg.
Trainer tips: Don’t use the handles to pull yourself up from the bottom of your lunge—only use the handles for support. Keep your spine tall and core engaged throughout the exercise. Press through your front foot to stand back up to the starting position, and avoid using your back leg.
