Suspender Hip Bridge
Expert Advice
Press through your heels and squeeze your glutes at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Lie on your back with your heels in the suspension straps.
- Drive through your heels to lift your hips off the ground, forming a straight line from shoulders to knees.
- Lower your hips back down to the ground with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender 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
Glutes60%
Secondary
Calves20%
Hamstrings20%
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 Suspender Hip Bridge work?
Suspender Hip Bridge primarily targets the Glutes. Secondary muscles involved include Calves, Hamstrings. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender 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 Suspender Hip Bridge suitable for beginners?
Suspender 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.
