How to do a TRX Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About TRX Hip Thrust
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By securing your feet to the TRX straps, you add some instability to the movement, which can help improve muscle activation. In addition, because your feet are elevated, you have a slightly increased range of motion.
- Lie on your back on the floor with your knees bent and your heels resting in the TRX loops. Press through your heels to raise 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.
Common Form Mistakes
Adjusting Difficult with TRX
Copying someone else’s form is usually a great way to learn an exercise. With TRX straps, it can be a bit more tricky. Adjusting where you stand in relation to the anchor point will add more or less resistance to the exercise. Make sure you’re positioning yourself in a way that gives you the proper resistance for your current capabilities.
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 Hip Thrust 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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Alternative Exercises to TRX Hip Thrust
1. Hip Thrust
97 mSCORESWAPPED 330 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.
- Beginner
- Glutes
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 206 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.
3. Elevated Hip Bridge
84.8 mSCORESWAPPED 168 TIMESThis exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.
- Beginner
- Glutes
- Flat Bench
4. Single Leg Kickback
86.2 mSCORESWAPPED 167 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
5. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 166 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.
6. Barbell Hip Thrust
95.2 mSCORESWAPPED 135 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
7. Glute Kickback Machine
94.6 mSCORESWAPPED 135 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.
- Beginner
- Glutes
- Glute Kickback Machine
8. Cable Hip Extension
89.9 mSCORESWAPPED 131 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
9. Cable Pull Through
89.6 mSCORESWAPPED 122 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
10. Standing Leg Side Hold
35.4 mSCORESWAPPED 115 TIMESStanding Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.
- Beginner
- Glutes