TRX Glute Pike

Glutes, hamstrings, absTRX Suspension Trainer

Supine posterior-chain builder targeting the glutes, hamstrings, and core by combining a bridge with a leg curl.

How to do it

1Lie on your back, place your heels in the cradles, and lay your arms flat on the floor with palms down.

2Lift your hips off the floor to create a straight line from shoulders to feet.

3Exhale as you pull your heels toward your glutes while driving your hips upward.

4Pause at the top for a second, squeezing your glutes as hard as possible.

5Inhale as you slowly extend your legs back out while keeping your hips elevated.

Common mistakes

Letting your hips touch the floor during the movement, losing constant tension.

Overarching your lower back instead of engaging the glutes, strain-loading the spine.

Pressing through your neck instead of resting firmly across your upper back and shoulders.

Breathing

Exhale as you pull your heels in and drive your hips up. Inhale as you extend your legs back out.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.