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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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