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.
The instability of the suspension trainer significantly increases secondary demand on the hamstrings compared to a standard floor bridge. Iridium checks your per-muscle recovery status to ensure your hamstrings aren't too fatigued from recent sessions, avoiding the common issue where cramping limits your ability to target the glutes.
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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