TRX Burpee with Row

Full Body, Abs, Lats, BicepsTRX Suspension Trainer

The TRX single-leg burpee with row is a high-intensity full-body exercise combining a burpee and a suspension row. It builds athletic endurance, coordination, and total-body power.

How to do it

1Place one foot in the TRX strap and stand tall on your working leg to establish balance.

2Place your hands on the floor and step back softly with your standing leg into a plank.

3Keeping a neutral spine, drive your working knee toward your chest.

4Drive through your standing leg to stand back up vertically.

5At the top, perform a row against the straps or stick a balanced single-leg stance.

Common mistakes

Losing lower back control in the plank, leading to severe back arching.

Exploding up out of control, increasing your risk of falling off balance.

Relying on momentum, which cuts glute and back engagement.

Breathing

Inhale as you drop down into the plank. Exhale as you drive up and complete the row.

Make it harder or easier

To make it easier, skip the full floor drop and work at a moderate tempo.

To make it harder, add a single-leg push-up at the bottom of the plank.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.