TRX Bridge
The TRX Bridge is a suspension training exercise that targets the glutes and hamstrings by requiring you to lift your hips while your feet are suspended in unstable straps. This movement intensifies the standard floor bridge by challenging your core stability and posterior chain control.
Because the TRX Bridge relies on stability rather than heavy external load, AI coaching is vital for tracking your Rate of Perceived Exertion (RPE) to ensure the intensity is sufficient. If your recent sleep or HRV data indicates low recovery, the app may regress this to a stable floor bridge to protect your lower back. Conversely, if you consistently rate this exercise as 'easy,' the AI will recommend increasing time-under-tension or progressing to single-leg variations to maintain a progressive training stimulus.
Form Cues
- Place your heels firmly in the foot cradles
- Drive your heels down to lift your hips
- Squeeze your glutes hard at the top
- Keep your core braced and ribs tucked
- Maintain constant tension on the TRX straps
- Don't arch your lower back excessively
- Don't let the straps 'saw' back and forth
- Don't push through your toes
- Don't allow your hips to sag at the top
Common Mistakes
- Hyperextending the lumbar spine
- Uneven pressure on the straps
- Using mostly hamstrings instead of glutes
- Rushing the lowering phase
- Relaxing the core at the bottom
Muscles Worked
This exercise primarily targets the gluteus maximus, which works to extend the hips against gravity and instability. Your hamstrings act as powerful stabilizers to keep your knees bent and feet secured in the straps, while your deep core muscles engage to prevent rotation or swaying.
Primary
Secondary
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