Think squats and lunges are the only way to get rounder, stronger glutes?
Think again! With just a TRX suspension trainer, you can ignite your glutes from every angle, recruit deep stabilizers, and create a firmer, more lifted backside — all while challenging your core like never before.
These 9 TRX glute workouts aren’t just exercises; they’re your ticket to building strong, shapely glutes with minimal equipment.
Did you know?
Research shows that instability-based exercises (like those done on TRX) can activate up to 30% more glute muscle fibers compared to traditional floor-based movements!
Table of Contents
30-Day TRX Glute Transformation: What to Expect
| After 30 Days | What Can Happen |
|---|---|
| Stronger Glutes | Noticeable increase in glute strength, making daily tasks easier. |
| Firmer & Tighter Backside | Enhanced muscle tone in the glutes, giving a more lifted appearance. |
| Improved Balance & Stability | Better control in single-leg and dynamic movements. |
| Increased Core Strength | Stronger core due to constant TRX stabilization demands. |
| Better Hip Mobility | Reduced stiffness and improved range of motion in hips. |
| Enhanced Posture | Stronger posterior chain helps keep you upright and aligned. |
| Boosted Confidence | Seeing and feeling the changes can improve self-esteem. |
Do & Don’t: Mastering Your TRX Glute Workouts
| Do | Don’t |
|---|---|
| Warm up properly before starting your workout. | Jump straight into TRX exercises without prepping your muscles. |
| Keep your core engaged for stability. | Let your lower back arch excessively during movements. |
| Use slow, controlled motions for each rep. | Rely on momentum or rush through your sets. |
| Adjust the TRX straps to the right length for each exercise. | Use one strap length for all exercises — this can compromise form. |
| Maintain proper alignment of knees over toes in lunges & squats. | Let your knees cave inward, increasing injury risk. |
| Focus on squeezing your glutes at the top of each movement. | Allow your hips to drop or glutes to stay inactive. |
| Progress gradually by adding reps or sets as you get stronger. | Skip proper progression and overdo it early, risking injury. |
| Cool down and stretch after your workout. | Finish abruptly without stretching, increasing soreness and tightness. |
9 Best TRX Glue Workouts To Do Now
1. TRX Single-Leg Glute Bridge
How to:
- Adjust the TRX straps so they hang 6–12 inches above the ground.
- Lie on your back and place one heel in the TRX foot cradle, keeping the other leg bent or straight in the air.
- Drive your suspended heel down, squeeze your glutes, and lift your hips up until your body forms a straight line from shoulders to knees.
- Lower back down slowly.
Benefits: This exercise isolates each glute, corrects muscle imbalances, and hits deep stabilizers.
2. TRX Curtsy Lunge
How to:
- Stand tall holding TRX handles, elbows bent at your sides.
- Step your right foot diagonally behind you into a curtsy, bending both knees.
- Press through your left heel to return to start.
- Alternate sides.
Fun Fact: The curtsy lunge engages gluteus medius, which helps give your glutes a rounded look from the side!
3. TRX Hip Thrust
How to:
- Sit under the anchor point with both heels in the foot cradles.
- Support your upper back on a bench or sturdy surface.
- Press your heels down, thrust your hips upward, and squeeze your glutes at the top.
- Lower with control.
Myth Buster: Hip thrusts aren’t just for women — they’re one of the best exercises for building explosive power in athletes!
4. TRX Bulgarian Split Squat
How to:
- Face away from the anchor point and place your back foot into the TRX strap behind you.
- Lower your rear knee towards the floor into a split squat.
- Drive through your front heel to rise up.
- Switch legs after completing your reps.
Benefits: Increases glute activation while enhancing single-leg strength and balance.
5. TRX Hamstring Curl to Hip Lift
How to:
- Lie on your back with both heels in TRX straps.
- Perform a hamstring curl by bending your knees, and bringing your heels towards your glutes.
- From there, press hips up into a hip lift, fully extending hips.
- Return slowly.
Interesting Fact: Combining curls with a hip lift maximizes posterior chain recruitment — glutes + hamstrings in one move!
6. TRX Side Lunge
How to:
- Stand holding TRX handles, feet hip-width apart.
- Step your right foot out to the side, sitting back into a lateral lunge while keeping the other leg straight.
- Push through your right heel to return.
- Repeat on the other side.
Benefits: Targets glute medius and minimus, adding width and shape to your glutes.
7. TRX Squat Jump
How to:
- Hold TRX handles with arms extended in front of you.
- Lower into a deep squat, then explode up into a jump, pulling slightly on the straps for stability.
- Land softly and repeat.
Myth Buster: Many think you can’t build glutes with cardio — but plyometric moves like squat jumps boost muscle growth and burn fat simultaneously!
8. TRX Reverse Lunge
How to:
- Stand facing the anchor, holding handles at chest height.
- Step one foot back into a deep lunge, keeping your front knee over your ankle.
- Push through your front heel to rise back up.
- Alternate legs.
Benefits: Amplifies glute engagement while protecting knees with the help of TRX stability.
9. TRX Frog Pumps
How to:
- Lie on your back, heels in the foot cradles, and bring the soles of your feet together in a butterfly position.
- Press your hips upward, squeezing your glutes at the top.
- Lower with control.
Fun Fact: The frog pump angle targets your upper and outer glutes, helping sculpt that coveted “glute shelf.”
Final Thoughts
TRX training offers a unique advantage for glute development: constant tension, instability for deeper muscle recruitment, and a low-impact approach that’s gentle on joints but brutal on your backside (in the best way possible!).
Incorporate these 9 TRX glute workouts into your routine 2–3 times a week for a sculpted, stronger, and more powerful posterior.
Remember: Consistency is key. Combine these exercises with proper nutrition and progressive overload, and watch your glutes transform!
Frequently Asked Questions (FAQs)
How often should I do these TRX glute workouts?
For best results, aim to train your glutes with these exercises 2-3 times per week, giving at least 48 hours of rest between sessions to allow for recovery and muscle growth.
Do I need to do all 9 exercises in one workout?
No! Pick 3-5 exercises per session, perform 3 sets of 8-15 reps each, and rotate them weekly to keep your glutes challenged.
Are TRX glute exercises good for beginners?
Yes—TRX exercises are beginner-friendly because they allow you to adjust difficulty by changing your body angle. Start slow, focus on form, and progress at your own pace.
Can TRX glute workouts help with lower back pain?
They can! Strong glutes stabilize your pelvis and support your lower back. However, if you have existing back issues, consult a healthcare professional before starting any new exercise routine.
Will TRX glute workouts make my legs bulky?
No—these exercises help you build lean muscle and tone your glutes. Bulky muscles come from specific, heavy strength training paired with high-calorie diets, which TRX alone doesn’t create.
How long does a TRX glute workout take?
A solid TRX glute session should take about 20–30 minutes, including warm-up and cooldown.
Can I do TRX glute exercises at home?
Yes! All you need is a TRX suspension trainer secured to a sturdy door, beam, or ceiling mount. It’s one of the best tools for small-space, at-home training.
What’s the biggest mistake people make with TRX glute workouts?
The most common mistake is not keeping core tight and hips stable, which reduces glute engagement and can strain your lower back.
Are TRX glute exercises enough for a complete lower body workout?
While these moves target your glutes and some leg muscles, you’ll benefit from adding TRX exercises for quads and calves, or including other training modalities for balanced lower body development.
