Suspension Trainer Hip Press
A bridge that raises the hips with both heels in suspension cradles.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hinge
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.
- Set the foot cradles near floor height and place one heel in each cradle.
- Lie on the back with the knees bent and the arms on the floor.
Do the rep
- Press the heels down into the cradles and raise the hips to a straight shoulder-to-knee line.
- Lower the hips to the floor under control while keeping the knee bend steady.
What counts as a rep
A rep counts when the hips rise to a straight body line and return to the floor without the heels slipping.
One rep counts when the hips rise to a straight body line and return to the floor without the heels slipping.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the knee angle steady.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Turning the press into a curl
What you seeThe heels move toward the buttocks as the hips rise.
FixKeep the heels in place and move only at the hips.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor, straps or foot cradles move or slip.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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