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TRX Hip Press, Heels Suspended in Foot Cradles

IntermediateStrengthTier T3

You lie on your back with both heels in suspension-strap foot cradles. You press your hips up off the floor, then lower them back down.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying on his back, knees bent at 90 degrees, both heels resting in strap foot cradles, hips down on the floor.

    Step 1 of 3

    Lie on your back with your feet facing the anchor, put your heels in the foot cradles, and set a 90-degree bend at your hip and knee.

  2. The same man, now with his hips driven up into the air, his knees, hips and shoulders forming one straight line, his heels still in the strap foot cradles.

    Step 2 of 3

    Keeping your feet flexed, push into the foot cradles and drive your hips into the air, creating a straight line from your knees to your hips to your shoulders.

  3. A man lying on his back, knees bent at 90 degrees, both heels resting in strap foot cradles, hips down on the floor.

    Step 3 of 3

    Lie on your back with your feet facing the anchor, put your heels in the foot cradles, and set a 90-degree bend at your hip and knee.

Safety Information

Keep both feet flexed and evenly pressed into the foot cradles throughout the press -- do not let either heel slip out. If you have a low-back injury, a hip or hamstring strain, or are new to a suspension-strap hip-extension exercise, ask a physical therapist or physician before attempting this exercise, because the hips press up against suspended strap tension while the whole lower-body weight is borne through the straps rather than the floor. Stop and lower the hips back down to the floor with control immediately if you feel a sharp pain, cramping, or pulling sensation in the low back, hip, or hamstring at any point during the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.