Suspension Trainer Hip Bridge

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Medius

Equipment

• Suspension Trainer

Technique

1. Set the straps to about knee height and lie on your back with your heels in the foot cradles.
2. Press your arms into the floor and lift your hips until the body is in a straight line.
3. Squeeze the glutes at the top and keep the straps steady.
4. Lower slowly and repeat.

Cues

• Press the heels into the cradles.
• Keep the hips level and the straps still.
• Set the cradles higher for a harder version.

Common mistakes

• Letting the straps sway.
• Over-arching the lower back.
• Dropping the hips between reps.

Alternatives

• Stability Ball Glute Bridge
• Glute Bridge