Suspension Trainer Hip Press

How to do it

1. Check the anchor is secure and set the strap length, then load your weight gradually to test it before full reps.
2. Set your working hip in position with your torso stable.
3. Start from a controlled position without momentum.
4. Move the working leg through its range while keeping your torso still.
5. Squeeze the working glute at the end of each rep.
6. Lower the leg under control back to the start without resting.

Coaching cues

• Squeeze the working glute at the top of each rep for a beat.
• Keep your torso still and move only at the hip.
• Control the return rather than letting the leg drop.
• Squeeze your glutes hard at the top of each rep.
• Set the difficulty with your foot position and how far you lean into the straps.

Watch out for

• Twisting the torso to swing the leg higher.

  Twisting fakes extra range and takes the work off the working hip.

  Instead Keep your hips and torso square and move only at the working hip.

• Rushing reps and losing the glute contraction.

  Without a squeeze at the top your glutes do far less of the work.

  Instead Slow down and pause to feel the working glute at the top.

• Arching the lower back to gain more range.

  The extra range comes from your spine, not the target muscle, so it adds little.

  Instead Keep your lower back flat and move only as far as the hip allows.

The detail

Tempo

Move with control and pause at peak contraction.

Breathing

Exhale as you contract, breathe in as you return.

Range of motion

Work through the range where you feel the glute working, without your back compensating. Take the glutes through its full working range each rep.

Setting up

Check the anchor is secure and set the strap length, then load your weight gradually to test it before full reps.

If you are new to it

Use no load or a light band until you feel the glute working.

Once it is easy

Add a pause and a band for constant tension through the range.