TRX Hip Thrust
The TRX Hip Thrust is a suspension training exercise that targets the glutes and hamstrings by elevating the feet in straps to create instability and increase core engagement. It effectively builds posterior chain strength and stability through a hip-hinging movement pattern.
Iridium treats this as an instability-focused accessory movement, tracking your RPE and rep performance relative to body weight to gauge progressive overload. Since the suspension setup heavily recruits the hamstrings for stability, the system checks your recent sub-muscle-group fatigue to ensure your posterior chain is recovered enough to maintain tension.
Form Cues
- Drive your heels vertically down into the foot cradles
- Squeeze your glutes forcefully at the top of the movement
- Keep your ribcage tucked down to engage your core
- Maintain a 90-degree bend in your knees throughout
- Control the lowering phase slowly
- Don't arch your lower back to achieve more height
- Don't allow the TRX straps to saw back and forth
- Don't let your knees collapse inward toward each other
- Don't swing your hips up using momentum
- Don't rest completely on the floor between reps
Common Mistakes
- Hyperextending the lumbar spine
- Uneven pressure on the straps
- Placing feet too far forward
- Insufficient glute activation
- Rushing the eccentric phase
Muscles Worked
This exercise primarily targets the gluteus maximus and hamstrings, demanding intense contraction to lift the hips against the instability of the straps. Secondary emphasis is placed on the core and hip stabilizers, which must fire continuously to prevent swinging and maintain proper alignment.
Primary
Secondary
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