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Best Beginner Glutes Workouts With Trx

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About

TRX, short for Total Resistance Exercise, involves the use of adjustable suspension bands to leverage bodyweight as resistance for various exercises.

Beginners, defined as individuals with under a year of training experience, benefit from simple yet effective movements using this equipment, fostering safety while still providing a challenging workout tailored to their capabilities.

This specific workout targets the gluteal muscles, which are pivotal for leg and hip mobility, commonly engaged through actions like squats and hip thrusts.

Incorporating TRX for glutes offers an innovative approach to strengthening the buttocks, ensuring both functionality and form are enhanced.

The 2 Best Beginner Glutes Exercises with TRX

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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
    9reps
    2
    9reps
    3
    9reps
    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
    9reps
    2
    9reps
    3
    9reps
    Full Video & Instructions