TRX Supine Hip Thrust

Setup

Feet in the foot cradles, knees bent, lying on the back, arms flat for stability.

Execution

1. 1Drive the hips up into full extension
2. 2At the top, draw the heels in toward the glutes
3. 3Push the heels back out to the starting distance
4. 4Lower the hips back down under control to complete one rep cycle

Key cues

• Full hip extension at the top of every rep
• Heels-in and heels-out phases stay controlled, not rushed
• Keep ribs down throughout to avoid lower back strain
• Squeeze glutes hardest at full extension

Common faults

• Skipping the heels-in/heels-out phase and just doing a basic bridge
• Arching the low back instead of extending through the hips
• Losing control of the straps during the heel-drawing phase
• Rushing through the full four-part sequence

Tweaks

• Perform single-leg for added difficulty
• Slow each phase to build time under tension
• Use as a finisher after hamstring curls in the same session

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. This is the extended-range/complex version of the basic glute bridge — pairs well in a hamstring/glute circuit per TRX Training's official hamstring circuit sequencing.

Sources

• TRX Glute Bridge — 4-part movement (Hips Up, Heels In, Heels Out, Hips Down) + common faults
• TRX Hamstring Circuit — TRX Training official blog (Hamstring Hold, Curls, Hip Thrusts sequence)

Attribution: TRX Training