Hip Press (TRX / Suspension Trainer)

A suspension exercise emphasizing glute extension and hip drive while in a bridge position. Excellent for developing posterior chain power and glute activation.

Instructions

1. Lie on your back with knees bent and feet hip-width apart
2. Hold the TRX handles with both hands, arms at 90 degrees
3. Press through your feet to lift your hips toward the ceiling
4. Achieve a bridge position with your body in a straight line from knees to shoulders
5. Simultaneously press your arms downward and forward, extending through the elbows
6. Pause briefly at the top, squeezing your glutes
7. Lower your arms and hips back to the starting position under control
8. Repeat for the desired number of repetitions

Tips

• Maintain a neutral spine; avoid overarching your lower back
• Squeeze your glutes at the top of each rep for maximum activation
• The arm press and hip drive should happen simultaneously
• Keep your head in neutral position; avoid excessive neck flexion
• Use leg and glute strength to drive the movement, not your lower back
• Increase difficulty by using one leg or lifting the back foot off the ground
• Maintain steady breathing; avoid holding your breath