Suspension Hip Bridge: How-to, Tips & More
The Suspension Hip Bridge is a beginner isolation exercise for your glutes. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
How to do the Suspension Hip Bridge
- Lie on your back with your heels in the straps.
- Press your heels down and lift your hips.
- Squeeze your glutes at the top.
- Lower slowly.
Suspension Hip Bridge tips
- Keep the straps still as you lift.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Isolation
Suspension Hip Bridge alternatives
Single Leg Glute Bridge
Glutes
Lateral Band Walk
Glutes
Resistance Band Glute Bridge Abduction
Glutes
Resistance Band Glute Kickback
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Suspension Hip Bridge work?
The Suspension Hip Bridge mainly works your glutes, with help from your hamstrings and core.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Hip Bridge good for beginners?
Yes. The Suspension Hip Bridge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Suspension Hip Bridge?
You need suspension trainer.
Add Suspension Hip Bridge to your program
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