Trx Glute Bridge: A Step by Step Guide
You will use suspension straps for this exercise. Get a suitable point like on the wall or on the frame where you can anchor your suspension strap. Just ensure that the suspension is well anchored to support your weight. Also, ensure that the floor beneath the suspension strap is flat and smooth. You will be required to lie on the floor, so you must have a mat. Now, facing the suspension strap, bring your body to the ground and lie down with your face facing up and your hands at the sides of your body.
Starting Position
Once you lie down in a suitable position, insert one foot at a time into the cradles of the hanging suspension strap.
Ensure that both your feet are well hooked at the ankles.
Bend your knees by bringing your foot close to your hips. Your legs should form a 90-degree angle at your knee as between the lower leg and your thigh.
Execution
Lip your hips up by tightening your abdominal and buttock muscles while maintaining a balance with both hands.
Drive your hips up to a position where the hips and your upper body are at a diagonal
In that position pause for 20-30 seconds and feel the contraction in the glutes
Lower your back slowly to the starting position and repeat the steps.
TRX Glute Bridge Muscles worked
Primary muscle groups: Glutes, hamstrings and hip flexors
Secondary muscles: Abs
Common Mistakes to Avoid with TRX glute bridges
Raising the hips too high: Raising your hips too high means that you are hyperextending your lower back and this can stain your
Speeding through the process: Eccentric contraction will be required to build stronger muscles with less energy, and this will not be achieved with fast movement.
Benefits of TRX Glute Bridge
Trx Glute Bridge strengthens the lower back and improves the mobility of the hip.
The exercise strengthens the hamstrings and the gluteus muscles
The exercise also targets the abdominal muscles, therefore, increasing their core strength