TRX Hip Thrust

Girl Performing a TRX Hip Thrust

The TRX Hip Thrust is a good movement to work the posterior chain, meaning the hamstrings, glutes, and lower back. You are in a supine position (ie: lying on your back) when executing this exercise, and have the use of your arms on the floor to support you, so this exercise is quite stable, enabling you to focus on 'driving' the hips up with the posterior chain. That being said, the exercise can be progressed to a more unstable version, requiring more core activation.

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Lower Back
  • Calves
  • Groin
Body Part

Body Part:




Step 1: Lie on your back with your heels in the TRX foot cradles; legs are extended, and the TRX straps are set to about a foot above the ground.

Step 2: From here, proceed to pull your heels towards your buttocks, to prepare for the Hip Thrust.

Step 3: Press through your heel to lift the hips up. Essentially you are performing a bridge movement. Lift your hips to a maximum where your hips are in line with your knees and shoulders in a straight line. The shoulder blades remain in contact with the floor, and your arms are by your side pressing into the floor to help stabilize your torso. As you are lifting your hips, squeeze your glutes and pull in your abdominals to avoid overusing the lower back muscles.

Step 4: Proceed to lower your hips down in a controlled manner.

Step 5: Repeat the movement several times.


How to progress the exercise

Variations in body position can create a different challenge for this already challenging exercise. For example, performing the dips while holding your legs up at 90 degrees, forming an L. An extreme position is an ‘iron cross’, which is with arms extended completely straight out to the sides, so your body is forming the letter, T.

Additional Information

Shoulder stability is paramount to keeping shoulder joint health during this exercise. Your range of motion for this exercise will depend on how well you are able to stabilize your shoulder girdle; this will greatly prevent shoulder impingements and other forms of shoulder problems in the future.

Girl Performing a TRX Hip Thrust



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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