Suspended Hip Bridge
The Suspended Hip Bridge primarily works the Gluteus Maximus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gastrocnemius (Medial), Sartorius, Soleus. It is a suspension isolation exercise at beginner difficulty.
The Suspended Hip Bridge is an beginner isolation exercise performed with suspension, following a hinge movement pattern. It primarily targets the Gluteus Maximus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A suspension isolation push exercise targeting the Gluteus Maximus.
| Equipment | Suspension |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus |
Muscles Worked
The Gluteus Maximus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Femoris (Long Head), Erector Spinae, Gastrocnemius (Medial), and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Soleus (calves)
How to Perform
Preparation
- Sit on floor facing suspension trainer loops in low position.
- Grasp bottom of loops, then lay supine.
- Raise legs and place heels in loops with soles contacting handles.
- Lie down supine on mat so knees and hips are bent with suspension straps hanging vertical.
- Place arms off to sides.
Execution
- Raise hips up by extending hips until fully extended.
- Lower hips until hips and back make contact with mat.
- Repeat.
Comments
- This exercise can be performed on TRXⓇ style suspension trainer.
- SeeSuspendedSupine Feet Mount/Dismount.
- Hamstring entersactive insufficiencyas hip is raised since knee is flexed and hip does not flex beyond 90 degrees.
- However, it is used more to stabilize knees in fixed flexed position.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.