How to do a TRX Hip Throw
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Hip Throw
Instructions for Proper Form
Mimicking the motion of a hip throw, the TRX Hip Throw specifically targets the core and obliques through rotational movements. This exercise is particularly effective for improving core power and rotational strength, making it a beneficial addition to functional training and athletic conditioning.
- Grab the TRX handles with extended arms and lean back maintaining a straight line from your shoulders to your heels. Bend your left elbow to bring your left fist across your body to your right shoulder rotating your torso and hips to the right. Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Hip Throw 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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to TRX Hip Throw
1. Cable Row
99.8 mSCORESWAPPED 261 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
2. Lat Pulldown
100 mSCORESWAPPED 237 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
3. TRX Row
37.7 mSCORESWAPPED 229 TIMESTRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.
4. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 187 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
5. Dumbbell Row
99.9 mSCORESWAPPED 181 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
6. TRX Swimmer Pull
22.4 mSCORESWAPPED 128 TIMESThis exercise is an isolation, bodyweight exercise that primarily targets your back. By keeping your arms straight as you pull yourself up, you can help to isolate your back. By using TRX straps, you can feel your resistance decrease as you get closer to the top. Because the weight for this exercise is caused by you leaning backwards on the straps, you can easily adjust how much resistance you feel by moving closer or further from your anchor point, even in the middle of your set.
7. TRX Power Pull
36.7 mSCORESWAPPED 107 TIMESThis is a compound, bodyweight exercise that primarily targets your back. Because you’re only holding the straps with one hand, you need to stabilize your upper body as you perform the movement. In addition, you aren’t able to compensate for any weaknesses between sides. You can easily adjust the resistance of this exercise by moving yourself closer or further from the anchor point.
8. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 96 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
9. Bird Dog Rows
69.2 mSCORESWAPPED 96 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.
10. Kettlebell Alternating Row
65.1 mSCORESWAPPED 94 TIMESKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.