TRX Glute Bridge (Feet in Straps)

Setup

Straps set slightly higher than the hamstring curl height. Lie on your back, both feet in the foot cradles, knees bent, arms flat on the floor.

Execution

1. 1Press through the heels to lift the hips off the floor
2. 2Squeeze the glutes hard at the top, holding for a brief pause
3. 3Lower the hips back down under control without fully resting between reps
4. 4Keep the ribs down and avoid over-arching the lower back

Key cues

• Drive through the heels, not the toes
• Squeeze the glutes at the top, don't just lift the hips
• Keep ribs down, avoid lumbar hyperextension
• Control the straps — no side-to-side wobble

Common faults

• Overarching the lower back instead of using the glutes
• Feet sliding in the cradles
• Rushing the tempo without a top squeeze
• Knees splaying out or caving in

Tweaks

• Progress to a single-leg glute bridge
• Add a hip abduction pulse at the top
• Progress toward the supine hip thrust variation for more range

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Foot elevation height is the main lever for glute bridges — higher strap height increases range of motion and difficulty.

Sources

• TRX Glute Bridge (straps set higher than hamstring curl height)
• TRX Glute Bridge — 4-part movement breakdown and common faults — FitMetrics

Attribution: TRX Training