Ring Hip Bridge
Expert Advice
Focus on driving through your heels and squeezing your glutes at the top of the movement for maximum engagement.
How-to-do Steps
- Lie on your back with your heels in the rings, positioned directly under the suspension anchor.
- Press your heels into the rings and lift your hips off the ground, forming a straight line from shoulders to knees.
- Pause at the top and squeeze your glutes.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Ring Hip Bridge primarily targets the Glutes, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Hip Bridge work?
Ring Hip Bridge primarily targets the Glutes. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Hip Bridge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Hip Bridge suitable for beginners?
Ring Hip Bridge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
