TRX Hip Bridge: how to do it right
In short: The TRX hip bridge is a glute max isolation movement loaded in the shortened position, with peak tension at the end of hip extension.
How to do it, step by step
- 1Lie on your back, heels in the TRX straps, legs slightly bent, arms on the floor for stability.
- 2Push through your heels and lift your pelvis by contracting your glutes, until shoulders, hips and knees are in line.
- 3At the top, squeeze your glutes hard for 1 second, pelvis in slight posterior tilt to avoid arching your lower back.
- 4Lower slowly over 2 to 3 seconds without fully setting your pelvis down.
- 5Keep the straps steady: don't let your feet drift to the sides.
The mistake to avoid
Don't arch your lower back to go higher: push through your glutes.
Other common mistakes
- You rise too fast without marking the top: slow down and hold the contraction for 1 second to load the glute where it counts.
- You arch your lower back at the top: engage your brace and tilt the pelvis slightly back to target the glute, not the lumbar spine.
- You push with your quads: focus the push in your heels and think of driving your pelvis toward the ceiling through your glutes.
- You let the straps swing: keep your feet fixed and your legs together to master the instability.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it extends the hip to raise the pelvis. The hamstrings assist at the end of the range and stabilize the heel in the straps. The spinal erectors and transverse abdominis brace the trunk to prevent arching.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the TRX hip bridge correctly?
On your back, heels in the straps, legs a bit bent. You push through your heels and lift your pelvis by contracting your glutes until shoulders, hips and knees are in line. At the top you squeeze hard for a second, pelvis in slight posterior tilt so you don't arch your lower back. You lower over two to three seconds without fully setting your pelvis down.
How high do I lift my pelvis?
You go up to shoulder, hip, knee alignment, not beyond: above that you're just arching your lower back. At the bottom, don't fully rest your pelvis, keep about a centimeter off to not break the tension. The real gain of this movement is in the shortened position at the top, not in the descent.
Where should I feel it?
You should feel the glute max burn, especially at the top when the pelvis is locked, with a bit of hamstrings at the end of the range. If you only feel your quads, you're pushing with your thighs instead of your heels. If it pulls in your lower back, you're arching: tilt your pelvis back and brace your abs.
What tempo for the TRX hip bridge?
Strong lift, then one second of firm squeeze at the top, then two to three seconds of controlled descent. The top is the hardest point because the glute is at its shortest and the lever at its worst: if you skim it, you lose the exercise. On some sets, make the top pause two seconds.
How do I adjust the straps and my feet?
Heels in the straps, not your toes, straps set low so your legs are slightly bent when you're lying flat. Your arms stay on the floor, palms down, to stabilize. Keep your feet fixed and your legs together: if the straps drift to the sides, you lose the push through your heels.