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.
Since this exercise relies on instability rather than heavy external load, the AI analyzes your RPE and rep consistency to ensure you are maintaining sufficient intensity for muscle growth. By integrating your daily recovery data and HRV, the app can determine if your stabilizers are ready for high-volume sets or if you should regress to a stable floor bridge to protect your lower back. Additionally, the system tracks your performance over time to suggest tempo changes that increase time-under-tension as you get stronger.
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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