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Instructions
- Lie on your back with your heels suspended in the TRX straps, knees bent at approximately 90 degrees.
- Keep your arms at your sides for balance, palms down.
- Press your heels into the TRX straps and lift your hips towards the ceiling by contracting your glutes.
- Pause briefly at the top with your body forming a straight line from shoulders to knees.
- Lower your hips back down under control without touching the ground completely and repeat.
Technical Tips
- Maintain core engagement throughout the movement to prevent lower back strain.
- Avoid overextending your lower back at the top of the lift.
- Keep your knees aligned and stable during the press.
Breathing Tips
- Inhale as you prepare at the bottom.
- Exhale as you press your hips upward.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Hamstring strains
- Recent knee surgery or instability
The TRX Hip Press is a powerful lower-body exercise that targets the glutes while engaging the hamstrings and core. Performed using suspension straps, it leverages instability to intensify muscle activation and improve functional strength. Unlike traditional hip thrusts on a bench, this variation adds an element of balance, which challenges stabilizing muscles and enhances coordination. It’s especially effective for athletes and fitness enthusiasts seeking to improve glute development, pelvic stability, and posterior chain endurance. Suitable for intermediate levels, this bodyweight movement requires no external load but provides significant muscular engagement, making it a popular choice in functional training, CrossFit, and fitness programs. It can be easily integrated into lower-body strength circuits or used as a glute activation exercise before heavy lifts. The suspended nature also minimizes pressure on the spine, offering a joint-friendly option for building lower body strength. Consistent execution of the TRX Hip Press supports posture, improves athletic performance, and contributes to a well-balanced and injury-resistant posterior chain.
What muscles do I work with the TRX Hip Press?
The TRX Hip Press primarily targets the glutes, with secondary activation of the hamstrings, lower back, and core muscles, making it ideal for posterior chain development.
Is the TRX Hip Press good for beginners?
The TRX Hip Press is best suited for intermediate users due to the instability introduced by the suspension straps, but beginners can progress to it after mastering bodyweight glute bridges.
Can the TRX Hip Press help relieve lower back pain?
When performed with correct form, the TRX Hip Press can strengthen the glutes and core, which may help support the spine and reduce lower back discomfort. However, individuals with existing back pain should consult a healthcare professional first.
How high should I lift my hips during the TRX Hip Press?
You should lift your hips until your body forms a straight line from shoulders to knees, ensuring full glute engagement without overextending your lower back.
What is the difference between the TRX Hip Press and a regular hip thrust?
The TRX Hip Press involves suspended foot placement, adding instability that increases core activation and balance requirements, while a regular hip thrust typically uses a bench and external weight for resistance.