TRX Hip Press

glutes, hamstringsTRX Suspension Trainer

Done lying on your back with heels in the TRX straps, this exercise strengthens the glutes and hamstrings while building pelvic stability and posterior chain strength.

How to do it

1Lie on your back, place your heels in the TRX cradles, and extend your arms by your sides.

2Bend your knees to 90 degrees and press your heels down into the straps.

3Squeeze your glutes and drive your hips up until your body forms a straight line from shoulders to knees.

4Pause briefly at the top, contracting your glutes as hard as you can.

5Lower your hips back to the floor under control without fully relaxing between reps.

Common mistakes

Arching your lower back at the top, shifting tension from the glutes into your lower back.

Failing to press down through the heels, which disengages the hamstrings.

Jerking your hips up quickly, losing control and risking a hamstring cramp.

Breathing

Exhale as you drive your hips up, and inhale as you lower back down under control.

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.