TRX Hip Hinge

Hamstrings, Glutes, Lower BackTRX Suspension Trainer

A suspension trainer pattern designed to master the hip hinge. Builds strong hamstrings, glutes, and spinal erectors.

How to do it

1Face the TRX anchor and hold the handles in front of you with straight arms.

2Keep a soft bend in your knees and push your hips back, hinging forward with a flat back.

3Lower until you feel a deep stretch in your hamstrings without letting your lower back round.

4Pause briefly at the bottom while maintaining light tension on the straps.

5Squeeze your glutes and drive your hips forward to return to standing.

Common mistakes

Bending at the lower back instead of the hips, taking load off the glutes and stressing your spine.

Bending your knees too much, turning the hip hinge into a squat.

Yanking on the TRX straps with your arms instead of letting your hips do the work.

Breathing

Inhale as you hinge forward and push your hips back; exhale as you extend your hips to stand tall.

Make it harder or easier

To make it easier, reduce your range of motion. To make it harder, perform the movement on one leg.

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.