Suspension Trainer with Grips Hip Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Suspension Trainer

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. 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.
2. Engage your core and press your heels into the handles, lifting your hips towards the ceiling.
3. Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
4. 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.