How to do a TRX Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Glute Bridge
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common Glute Bridge. Like other Glute Bridges, this exercise primarily targets the glutes. By placing your feet in the TRX straps, you add significantly more instability to the movement, which can lead to better muscle activation.
- Lie flat on your back with your knees and hips bent to 90 degrees and your heels in the handle straps positioned underneath the TRX anchor point.
- Your heels should be secure in the straps so that your lower legs are parallel with the floor.
- Extend your arms by your sides with your palms facing down.
- Brace your core to keep a neutral spine as you extend and lift your hips keeping your knees bent to 90 degrees.
- Extend your hips until you’ve created a straight alignment from your knees to your shoulders before returning to the starting position.
Common Form Mistakes
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
Sets & Reps Calculator
Average TRX Glute 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.
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Alternatives & Variations to TRX Glute Bridge
1. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 1,203 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
2. Glute Kickback Machine
94.6 mSCORESWAPPED 1,108 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
3. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 1,092 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
4. Cable Hip Extension
89.9 mSCORESWAPPED 1,086 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
5. Hip Thrust
97 mSCORESWAPPED 1,042 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.