TRX Triceps Extension with Hip Raise

Triceps, Abs, Glutes, HamstringsTRX Suspension Trainer

Integrates an overhead TRX triceps extension with a hip extension. Targets the arms, abs, and glutes simultaneously.

How to do it

1Face away from the anchor, arms extended overhead holding handles, and lean forward.

2Bend your elbows to lower your hands behind your head while dropping your hips slightly.

3Press through your triceps to extend your arms back overhead.

4Drive your hips up and squeeze your glutes into full alignment as you extend.

Common mistakes

Flaring your elbows out to the sides, shifting load away from the triceps.

Arching your lower back aggressively during the hip extension.

Swinging your body to throw yourself back up instead of isolating the elbows.

Breathing

Exhale as you extend your arms and drive your hips up; inhale as you bend your elbows.

Make it harder or easier

To make it easier, step forward to reduce your body angle.

To make it harder, step backward or hold peak contraction at full lockout.

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.