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Instructions
- Lie on your back with your heels placed inside the TRX straps, knees bent at approximately 90 degrees.
- Keep your arms flat on the floor along your sides for support.
- Drive through your heels and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Hold the top position for a second while contracting your glutes.
- Lower your hips back down under control without resting fully on the floor.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged throughout the movement to avoid arching the lower back.
- Squeeze your glutes at the top of the movement for maximum activation.
- Avoid letting your knees flare outward or collapse inward.
- Do not let the straps sway—control the movement with your legs and core.
Breathing Tips
- Inhale before initiating the lift.
- Exhale as you drive your hips up.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hamstring strains
- Severe knee instability
Description
The TRX Glute Bridge is a powerful lower-body exercise designed to target the gluteal muscles using the instability of suspension straps. By elevating the feet in TRX straps, this variation increases the challenge compared to a traditional glute bridge, requiring more control, stability, and engagement from the entire posterior chain. The movement helps develop glute strength, hip extension power, and core stability, making it especially useful for athletes, functional training enthusiasts, and those looking to prevent lower back pain. Its dynamic suspension setup also improves neuromuscular coordination and strengthens underutilized stabilizing muscles in the hips and hamstrings. Ideal for home or gym workouts, this intermediate-level movement is an excellent addition to lower-body or full-body training routines. Whether you're aiming to enhance your athletic performance or sculpt your glutes, the TRX Glute Bridge delivers measurable results through safe and effective bodyweight resistance.
How do I perform a TRX Glute Bridge correctly?
To perform a TRX Glute Bridge correctly, lie on your back with heels in the TRX straps, keep your knees bent, drive your hips upward by squeezing your glutes, and control the descent while keeping your core engaged.
What muscles does the TRX Glute Bridge work?
The TRX Glute Bridge primarily targets the glutes, while also engaging the hamstrings, lower back, calves, and core due to the added instability from the suspension straps.
Is the TRX Glute Bridge good for beginners?
The TRX Glute Bridge is more suitable for intermediate users, but beginners can start with bodyweight glute bridges before progressing to the TRX version.
Can the TRX Glute Bridge help with lower back pain?
Yes, strengthening the glutes and core with the TRX Glute Bridge can improve hip stability and posture, which may help reduce lower back pain if performed with proper form.
How many reps should I do for TRX Glute Bridges?
For strength and muscle activation, perform 3 sets of 10–15 controlled TRX Glute Bridge reps, focusing on glute contraction and stability throughout the movement.