Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Suspension Trainer
Suspension Trainer With Grips Hip Bridge
Suspension Trainer With Grips Hip Bridge is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings, lower back and core assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Suspension Trainer With Grips Hip Bridge
- Adjust the suspension trainer handles to about knee height. Lie on your back with your knees bent and feet flat on the floor, placing your heels in the handles.
- Engage your core and press your heels into the handles, lifting your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
- Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift your hips and inhale as you lower them back down.
- Focus on using your glutes and hamstrings to lift your hips, avoiding excessive use of your lower back.
- Use a mat to provide cushioning and support for your back.
Suspension Trainer With Grips Hip Bridge alternatives
More glutes exercises
Suspension Trainer With Grips Hip Bridge FAQ
What muscles does Suspension Trainer With Grips Hip Bridge work?
Suspension Trainer With Grips Hip Bridge mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings, lower back and core work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Hip Bridge?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Hip Bridge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Hip Bridge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Suspension Trainer With Grips Hip Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Hip Bridge?
Other exercises for the glutes include Bridge Hip Abduction, Dumbbell Glute Bridge, Dumbbell Hip Thrust and Bodyweight Hip Thrust.
For developers
Use Suspension Trainer With Grips Hip Bridge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XTFKSB" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XTFKSB", "name": "Suspension Trainer With Grips Hip Bridge", "model": "male", "counterpartId": "ex_EZTX2L", "target": "Glutes", "equipment": "Suspension Trainer", "media": { "mp4": "https://…/ex_XTFKSB/mp4-720.mp4?…", "poster": "https://…/ex_XTFKSB/poster.jpg?…" } }