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Glutes · Intermediate

TRX Glute Bridge

Suspended-heel glute bridge adding hamstring work and strap-stability demand to bilateral hip extension.

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Exercise overview

Training details

GlutesHamstrings

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both heels secured in the suspension straps and the knees bent.
  2. 02Set the arms by your sides, brace the trunk, and pull the heels gently down into the straps.
  3. 03Drive the hips upward until the torso and thighs form a straight line.
  4. 04Hold briefly with the glutes contracted while keeping the straps steady and the ribs controlled.
  5. 05Lower the hips slowly to the floor and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionHeels Elevated Glute BridgeRelated variationBody Weight Single Leg Feet Elevated Glute BridgeRelated variationGlute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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