Hip Press Single Leg (TRX / Suspension Trainer)

An advanced single-leg variation of the hip press that increases difficulty and demands greater core stability. Builds unilateral glute strength and stability.

Instructions

1. Lie on your back with knees bent, feet hip-width apart
2. Hold the TRX handles with both hands, arms at 90 degrees
3. Lift one foot slightly off the ground, keeping the other planted
4. Press through the planted foot to lift your hips into a bridge position
5. Simultaneously press your arms downward and forward, extending through the elbows
6. Achieve a straight line from your knee through your shoulders
7. Squeeze your glute at the top of the movement
8. Lower under control and repeat for all reps on one side before switching

Tips

• Maintain a neutral spine and avoid rotating your hips
• The planted leg’s glute should do most of the work
• Keep your core tight to prevent wobbling or rotation
• Maintain steady breathing throughout the movement
• The lifted leg provides counterbalance but should remain extended
• Start with the easier bilateral version before progressing to single-leg
• Equal reps on both sides ensures balanced strength development