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Suspension Trainer Hip Thrust
A suspension variation of the hip thrust targeting the glutes and hamstrings to build posterior chain strength while enhancing core stability through instability.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Quads, Abs, Adductors
Accessory Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Quads
4/10Abs
4/10Transverse Abdominis
Adductors
3/10Adductor Magnus
Calves
2/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the suspension straps so the foot cradles are 6–12 inches off the floor. Lie on your back facing the anchor point, placing your heels into the cradles with knees bent at 90 degrees and arms by your sides.
- Brace your core and drive your heels down into the cradles.
- Extend your hips upward until your knees, hips, and shoulders form a straight line.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips under control back to the starting position without resting fully on the floor.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes at top
- Ribs down
- Keep knees stable
Breathing
Exhale as you thrust your hips upward, and inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Drive hips up until fully extended without hyperextending the lower back; lower until glutes hover just above the floor.
Safety
Safety Notes
- Ensure anchor point is secure
- Stop if you feel strain in lower back
- Maintain controlled movement to avoid swinging
Spotting
Not recommended; perform self-correction or regress to floor bridge if unstable.
Common Mistakes
- Hyperextending lower back
- Pushing with quads
- Feet slipping out
- Rushing the tempo
When to Avoid
- Acute lower back pain
- Hip impingement
- Recent hamstring strain
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic glute bridge
- Familiarity with TRX setup
Also known as
TRX Hip Thrust, Suspension Glute Bridge, TRX Glute Bridge, Feet Elevated Glute Bridge
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