TRX Hip Throw
The TRX Hip Throw is a dynamic core exercise that develops rotational power and hip mobility using suspension straps. It targets the obliques and hip flexors by mimicking a forceful throwing motion while utilizing bodyweight leverage.
This power-based movement relies heavily on neuromuscular freshness; the AI monitors your HRV and sleep data to determine if your central nervous system is recovered enough for explosive work. If your RPE spikes or rep speed slows down, the app adjusts volume in real-time to prevent fatigue-induced form breakdown. Additionally, if you have a history of lower back issues, the system can automatically substitute this with high-stability anti-rotation exercises to protect your spine.
Form Cues
- Pivot your back foot aggressively to unleash hip power
- Keep your arms straight and extended throughout the arc
- Initiate the rotation from your hips rather than your shoulders
- Brace your core tight as if anticipating a punch
- Control the tension slowly as you return to the start
- Don't keep your feet planted on the floor
- Don't bend your elbows or pull with your biceps
- Don't let the TRX straps go slack at any point
- Don't round your lower back or hunch your shoulders
Common Mistakes
- Initiating the movement with the arms instead of hips
- Keeping feet flat and twisting the knees
- Allowing slack in the suspension straps
- Rounding the spine during the rotation
Muscles Worked
This exercise primarily targets the rotational power of the core, specifically engaging the obliques and hip flexors to generate speed and force. It also recruits the anterior deltoids and abdominals to stabilize the torso and control the deceleration phase of the movement.
Primary
Secondary
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