Trx Band with Glute Raise Curl
The TRX band with glute raise curl combines a glute bridge with a hamstring curl using suspension straps to challenge both muscle groups in a single movement. It targets the glutes through the bridge and the hamstrings through the curl, while the unstable straps increase core activation.
How to do it
- Lie on your back and place both heels in TRX straps with your legs extended.
- Drive your hips upward into a glute bridge by pressing through your heels.
- From the elevated position, curl both heels toward your glutes by bending your knees.
- Extend your legs back to the straight position while keeping your hips elevated.
- Lower your hips to the ground to complete the repetition.
- Repeat for the desired number of repetitions.
Form cues
- Drive through your heels to lift your hips.
- Keep your core tight to prevent your lower back from sagging.
- Control the speed as you pull your heels toward you.
- Keep your hips elevated the entire time you curl.
Breathing: Exhale as you lift your hips and curl your heels inward, and inhale as you return your legs to the starting position.
Common mistakes
- Dropping your hips during the curl because it makes the movement easier and reduces glute engagement.
- Rushing the repetitions, which causes the TRX straps to swing and reduces muscle control.
- Arching your lower back at the top of the bridge, which can strain your spine.
Muscles worked
Primary: glutes. Secondary: hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back strain, lower your hips and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my hamstrings than my glutes?
The curling motion heavily targets the hamstrings. Focus on a strong squeeze in your glutes before you begin bending your knees.
Can I do this without TRX straps?
Yes, sliders or a towel on a smooth floor can achieve a similar hamstring curl effect, though stability will differ.
How often should I include this in my routine?
1 to 2 times per week is plenty for most beginners, allowing adequate recovery for your hamstrings and lower back.