Routine with TRX for glutes and lower body

TRX training is great for keeping fit and losing weight. With this device different parts of the body can be worked. In this article we are going to focus on a TRX glute routine.

Improve your training with this routine with TRX for glutes

One of the great benefits of doing a routine with TRX for glutes is that this system provides stability to the exercise, so that you can perform each repetition more comfortably. When you hold the handles of the TRX, you also reduce the weight on your legs, which can help you perform more reps during balance exercises and reduce impact during jumps. We show you some of the most effective exercises to train with this routine with TRX for glutes.

ejercicios rutina con TRX para glúteos

Stride with TRX

This is probably one of the best exercises you can include in your TRX glute routine. Since one of your feet must be inside one of the handles of the TRX strap, there is a small amount of constant weight that the back leg must support, allowing for a much smoother movement on the front leg. In this way, the quads and glutes have to control the movement throughout the exercise. It is also worth noting that the TRX does not increase stability in this exercise.

If you want to further regulate the intensity of this exercise, the further you are from the point of suspension, the more stable and gradual the movement will be .

Do 4 sets of 12 reps, with 60-second breaks after each set.

Lunge with jump on TRX

No plyometric exercise works your glutes like jumping lunges. Unfortunately, this high-impact exercise can also be tough on the knees . Use the handles on the TRX to help control movement and reduce impact when descending. Keep your torso straight and your shoulders back and bring your front leg forward so that your front knee is behind your toes.

Do 3 sets of 10 reps, with 60-second breaks after each set.

Romanian Single Leg Deadlift on TRX

The Romanian deadlift is another of the best exercises you can include in a TRX glute routine.

Use the TRX handles to help you balance while performing this exercise to work on your body’s alignment and flexibility. A combination of tight flexors and hamstrings along with a weak lower back and glutes leads many people to misperform this exercise technique; Open your hips wide and bend your lower back at a 90-degree angle to do this correctly.

Do 3 sets of 12 reps, with 60-second breaks after each set.

Squat and lunge with one leg on TRX

This combo exercise targets the quads and glutes from alternating angles on each rep , working multiple muscle groups. In addition, it also requires a lot of balance .

While balancing on one leg throughout the exercise and using the TRX handles for support, do a single leg squat and then bring the raised leg back , doing a reverse lunge.

Do 3 sets of 10 reps, with 60-second breaks after each set.

One leg jump on TRX

The TRX single leg jump is another of the best cardio exercises to include in a glute TRX routine. This exercise works the legs intensely and consists of balancing on one leg during the entire movement without having to put the other leg down. This exercise will test your stability thanks to the work of the hips and glutes.

Do 3 sets of 10 reps, with 60-second breaks after each set.

Hamstring curls with TRX

Hamstring curls are a great complement to exercises like the Romanian deadlift. Do this exercise slowly when you go to do it for the first time , because it is more difficult than it seems. Start with the simplest modification and gradually increase the intensity.

As a suggestion to perform this movement, when starting, do not lift your hips while you go down to the ground with the help of your legs . This will make it easier for you.

Do 4 sets of 12 reps, with 60-second breaks after each set.

Squat jumps on TRX

This cardiovascular exercise improves glute and quadriceps power and has less impact than jumping lunges. The handles of the TRX allow this exercise to be less intense, so you can take the jump by simply standing on your toes and maintaining a fast pace . You especially have to focus on controlling the momentum of your body .

Do 3 sets of 12 reps, with 60-second breaks after each set.

One Leg TRX Squat

The TRX straps will help you maintain balance during this exercise, so you can perform it with the correct technique and better focus on controlling the movements . Using the TRX suspension bands allows you to work with more difficult variations, for example using a BOSU ball.

Do 3 sets of 12 reps, with 60-second breaks after each set.

Aim for this glute TRX routine two to three times a week . At first you should go slowly to feel each exercise and find what works best for you, in terms of the length of the TRX strap and where to install it to feel as comfortable as possible.