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TRX Hip Throw
TRX Hip Throw is a rotational pulling exercise using suspension straps that targets obliques, lats, and core to develop rotational power and stability for athletic conditioning.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Obliques
Secondary Muscles
Traps, Shoulders, Biceps, Glutes, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Obliques
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Traps
5/10Mid Traps
Shoulders
4/10Anterior Delts
Biceps
3/10Glutes
3/10Glute Max
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds • Alternate sides with minimal rest between reps
How to Perform
Adjust TRX straps to mid-length. Face anchor point, hold handles with arms extended at chest height, lean back into plank position with body at 45 degrees and feet together.
- Pull shoulders down and back to initiate low row.
- Bend one elbow, pull fist across body toward opposite shoulder.
- Rotate torso and hips toward pulling arm side.
- Drive rotation from back and core.
- Control return to start, square shoulders.
- Alternate sides or complete one side first.
Coaching Tips
Form Cues
- Shoulders down and back
- Rotate from hips and core
- Maintain plank alignment
- Pull with back, not arms
- Control the return
Breathing
Inhale during return to start; exhale forcefully during pull and rotation while bracing core.
Tempo
1-0-1
Range of Motion
Pull until fist reaches opposite shoulder with full torso rotation; return until arms are extended and body squared to anchor.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain present
- Start with upright angle if beginner
- Engage core to protect spine
- Use smooth motions to prevent jerking
- Stop if hips or shoulders feel strained
Spotting
No spotting needed; self-regulate angle for safety and use wall for support if balance challenged.
Common Mistakes
- Hips sagging or dropping
- Rounding shoulders
- Rushing rotation without control
- Incomplete arm extension
- Uneven body angle leading to imbalance
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Hip rotation mobility
- Ankle dorsiflexion for plank stability
Build Up First
- Mastery of basic plank
- Proficiency in TRX row
- Core bracing technique
Also known as
TRX Rotational Row, Suspension Hip Throw, TRX Rotational Pull
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