TRX Glute Bridge
The TRX Glute Bridge is a suspension training exercise that targets the posterior chain by elevating your feet in unstable straps while lifting your hips. This movement intensifies standard glute bridges by engaging the hamstrings and core stabilizers to maintain balance.
Because this exercise requires significant stability, form often breaks down before muscular failure. The AI tracks your RPE and set duration to identify when fatigue shifts from your glutes to your lower back or hamstrings. If your recovery data (HRV or sleep) indicates high systemic fatigue, the app may suggest regressing to a stable floor bridge to reduce the demand on your central nervous system while still training the target muscles.
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 knees bent at a 90-degree angle
- Brace your core to prevent rib flaring
- Don't arch your lower back excessively
- Don't let the straps saw back and forth
- Don't push your hips higher than your ribs allow
- Don't straighten your legs during the hold
- Don't rely solely on your hamstrings
Common Mistakes
- Hyperextending the lumbar spine
- Uneven pressure on straps
- Turning the movement into a leg curl
- Relaxing the core at the bottom
- Placement of feet too far forward
Muscles Worked
This exercise primarily targets the gluteus maximus, driving hip extension against gravity. The instability of the TRX straps forces the hamstrings and core stabilizers to work overtime to prevent swaying, providing a deeper burn than stable floor variations.
Primary
Secondary
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