ZULTA
NL Join the waitlist

Glutes

TRX Hip Press

The TRX Hip Press is a strength exercise with a TRX for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.

Level: IntermediateEquipment: TRXMulti-joint (compound)

How to do it

  1. Adjust the suspension straps so the foot cradles hang about 30 cm above the floor.
  2. Lie on your back under the anchor and place both heels in the foot cradles.
  3. Bend your knees to about 90 degrees and rest your arms flat on the floor by your sides.
  4. Press your heels down into the straps and lift your hips until your shoulders, hips and knees form a straight line.
  5. Squeeze the glutes at the top, then lower your hips to the floor under control.

Tips

  • Keep the straps still: press straight down, not toward your glutes.
  • Push your arms into the floor to keep the body from swaying.

Common mistakes

  • Letting the straps swing forward and back during the rep.
  • Pulling the heels toward the body so the hamstrings take over.
  • Arching the lower back at the top.

Muscles worked by the TRX Hip Press

  • Gluteus maximus Primary50%
  • Gluteus medius Secondary10%
  • Hamstrings (biceps femoris) Secondary10%
  • Adductors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Minor6%
  • Quads (vastus lateralis) Minor6%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

TRX Hip Press alternatives

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the TRX Hip Press work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the TRX Hip Press good for beginners?

The TRX Hip Press is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.

What is a good alternative to the TRX Hip Press?

For example the Cable Hip Thrust, Dumbbell Hip Thrust and Hip Thrust. They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist