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TRX Bridge being performed with proper form
TRX Bridge demonstration video — proper form for the full movement.

How to do a TRX Bridge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
66,804
Popularity Rank
869th
Difficulty
Beginner
Hamstrings Strength
89 mSCORE 28th
Equipment Required

Workouts with TRX Bridge

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Lower Back, Glutes

    Instructions for Proper Form

    TRX Bridge is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets the glutes and hamstrings. By placing your feet in the TRX straps, you add significantly more instability to the movement which can help improve muscle activation. In addition you raise your feet slightly off the ground, which can help increase your range of motion for this exercise.

    1. Lie your back flat on the floor and place your heels inside the TRX loops.
 Bend your knees to a 90 degree angle before lifting your hips off the floor until you’ve created a straight line from your knees to your shoulders.
 Return to the starting position and repeat for the allotted repetitions.

    Sets & Reps Calculator

    Average TRX Bridge standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to TRX Bridge

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      97.6 mSCORESWAPPED 325 TIMES

      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    2. 2. Seated Leg Curl

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      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    3. 3. Lying Hamstrings Curl

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      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    4. 4. Dumbbell Good Morning

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      63.8 mSCORESWAPPED 133 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

    5. 5. Kettlebell Swing

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      87.3 mSCORESWAPPED 110 TIMES

      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

    6. 6. Kettlebell Sumo Squat

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      87.3 mSCORESWAPPED 109 TIMES

      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    7. 7. TRX Alternating Hamstring Pull-In

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      23.7 mSCORESWAPPED 107 TIMES

      TRX Alternating Hamstring Pull-In is a compound exercise that primarily targets your hamstrings and glutes. By suspending your body with TRX straps, you add instability, which further engages your core and stabilizing muscles. Alternating the pull-ins helps ensure balanced muscle development and prevents compensating for any strength discrepancies between sides. This is an excellent exercise for building hamstring strength and improving overall stability.

    8. 8. Single Leg Romanian Deadlift

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      80.8 mSCORESWAPPED 99 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    9. 9. Deadlift

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      98.7 mSCORESWAPPED 99 TIMES

      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    10. 10. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 79 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.