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TRX Hip Thrust
TRX suspension trainer hip thrust that targets glutes and hamstrings to build posterior chain strength and hypertrophy; adds instability for enhanced core stability and muscle activation.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Quads, Abs, Adductors
Accessory Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Quads
4/10Abs
4/10Transverse Abdominis
Adductors
3/10Adductor Magnus
Calves
2/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps so foot cradles are 6-12 inches above ground. Lie supine facing away from anchor, place heels in cradles, knees bent at 90 degrees, arms at sides for stability.
- Brace core and maintain neutral spine.
- Exhale and press heels into cradles to drive hips upward.
- Squeeze glutes at top to form straight line from knees to shoulders.
- Hold peak contraction briefly.
- Inhale and lower hips controlled to floor.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep core tight
- Neutral spine always
- Knees at 90 degrees top
Breathing
Inhale during lowering phase, exhale as you thrust hips up while bracing core.
Tempo
2-1-1
Range of Motion
Lower hips until tailbone lightly touches floor; extend to straight line from knees through hips to shoulders without arching back.
Safety
Safety Notes
- Ensure TRX securely anchored
- Brace core to protect back
- Avoid hyperextension at top
- Use controlled tempo
- Stop if pain in back or hips
Spotting
Not required; self-spot with proper form or use floor bridge if unstable.
Common Mistakes
- Arching lower back
- Pushing with quads only
- Feet slipping in cradles
- Incomplete hip extension
- Rapid uncontrolled descent
When to Avoid
- Acute lower back pain
- Hip impingement
- Recent hamstring strain
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic glute bridge
- Familiarity with TRX setup
Also known as
Suspension Hip Thrust, TRX Glute Bridge
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