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Best Advanced Glutes Workouts With Trx

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About

This workout program involves using the TRX system, an innovative and adjustable suspension training method, to effectively target and strengthen the gluteal muscles.

The exercises included are tailored for advanced-level practitioners, defined as individuals with over four years of consistent weightlifting experience.

Movements may involve increased repetitions to provide adequate resistance and leverage the body's weight during the activity.

The glutes, a fundamental muscle group concentrated around the hips that assist in various lower body functions, are effectively engaged through impactful exercises like squats and hip thrusts.

With this regimen, the focus is on developing the buttock area, enhancing both strength and stability.

Prior to commencing, ensure a proper understanding of each movement, adjusting intensity as needed for optimal performance and safety.

The 2 Best Advanced Glutes Exercises with TRX

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. TRX Glute Bridge

    TRX Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    94,849
    Glutes Strength
    87 mScore
    Glutes
    Photo of TRX
    TRX

    The TRX Glute Bridge is a variation of the regular Glute Bridge that focuses on strengthening the glutes. By using TRX straps, this exercise adds instability, which helps engage your muscles more effectively.

    How to do it

    1. Lie on your back with your knees and hips bent at 90 degrees.
    2. Place your heels in the TRX straps so your lower legs are parallel to the floor.
    3. Extend your arms at your sides with palms facing down.
    4. Tighten your core and lift your hips while keeping your knees bent at 90 degrees.
    5. Lift your hips until your knees and shoulders are in a straight line, then lower back down.
    Sets, Reps, Weight
    1
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

  • 2. TRX Hip Thrust

    TRX Hip Thrust demonstration video — proper form for this exercise.
    SETS LOGGED
    47,723
    Glutes Strength
    87 mScore
    Glutes
    Photo of TRX
    TRX

    The TRX Hip Thrust is a glute-focused exercise that uses TRX straps to create instability. This helps to activate your muscles more effectively and allows for a greater range of motion compared to a standard hip thrust.

    How to do it

    1. Lie on your back with your knees bent and heels in the TRX loops.
    2. Press through your heels to lift your hips until your body forms a straight line from knees to shoulders.
    3. Lower back to the starting position and repeat.
    Sets, Reps, Weight
    1
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

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