TRX Hip Abduction
What Is the TRX Hip Abduction?
TRX Hip Abduction is an isolation exercise that primarily targets the glutes, especially the gluteus medius, and also engages the inner thighs, the tensor fasciae latae and the abdominal wall. It is an intermediate-level movement. You lie on your back with both feet in the suspension handles and spread your legs apart, then bring them back together under control.
The straps hang from a single anchor point above the body, so as the legs open the straps angle outward and pull the feet back toward each other. The hip abductors have to push against that pull on the way out, and the inner thigh muscles help control the return. This makes the move a good way to train the outer hip without the joint compression of a standing exercise.
Strong hip abductors help keep the pelvis level during walking, running and single-leg work, so this exercise suits runners, lifters who want more glute work, and anyone building hip control. Because the feet are unsupported, the trunk also has to stay still while the legs move, which adds a core demand that floor versions do not have.
If the movement is too hard, start with the floor-based Side Hip Abduction, the Clamshell or Band Hip Abduction to learn the pattern. A smaller range of motion also makes it easier. When it gets too easy, slow the tempo, pause at the widest point, or add more range.
Muscles Worked
- Gluteus Medius
- Primary
- Gluteus Minimus
- High
- Gluteus Maximus
- Medium
- Tensor Fasciae Latae
- Medium
- Sartorius
- Minimal
Instructions
- Set the suspension handles so they hang a short distance above the floor, then lie on your back under the anchor point.
- Place both heels in the handles and extend your arms along the floor for balance.
- Lift your legs so they are straight and together, with the straps hanging close to vertical.
- Brace your abdominals and keep your hips level.
- Spread your legs apart in a wide V, keeping your knees straight, until you reach the widest range you can control.
- Pause briefly, then bring your legs back together slowly, resisting the pull of the straps.
- Repeat for the planned number of reps without letting the lower back arch or the hips twist.
Common Mistakes
Letting the straps snap the legs shut
Dropping the legs back together without control wastes the return phase and can strain the inner thigh.
Spreading the legs too wide
Going past the range you can control makes the lower back arch and the pelvis tilt, and shifts the work away from the outer hip.
Using momentum
Swinging the legs apart removes the tension from the abductors, so open them smoothly and at a steady pace.
Arching the lower back
Letting the ribs flare or the back lift off the floor loads the spine instead of the hips, so keep the abdominals braced.
Twisting the pelvis
If one hip rolls up or down as the legs open, the range is too large or one side is leading, so shorten the movement and keep both hips level.
Injuries
TRX Hip Abduction is a low risk exercise when performed with proper technique. It uses only body weight, but the legs are suspended, so the exercise asks for control at the hips and trunk.
The most common strain point is the inner thigh. Spreading the legs too far or too fast, or letting the straps pull the legs back together, can stress the adductors, particularly in anyone with a past groin strain. Keep the range to what you can control, and lower the legs together slowly rather than letting them snap shut. The lower back is the other area to watch: if the back arches as the legs open, shorten the range and brace the abdominals.
To make the exercise easier, spread the legs less, start with Side Hip Abduction, or use Band Hip Abduction. To make it harder, add a pause at the widest point or slow the return. Stop if you feel sharp pain in the groin, hip or lower back, and get a recent groin strain or hip pain checked before doing this exercise.
- Primary Focus
- Glutes
- Equipment
- Suspension trainer and body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Frequently Asked Questions
- Q: Where should I feel TRX Hip Abduction?
You should feel it in the outer hips and glutes as the legs open, with the inner thighs working as you bring the legs back together. If you feel it mainly in the lower back, shorten the range and brace your abdominals.
- Q: How wide should I spread my legs?
Open the legs only as far as you can keep the pelvis level and the lower back steady. A smaller, controlled range works the hips better than a wide swing.
- Q: How many reps and sets should I do?
A common starting point is 2 to 3 sets of 10 to 15 slow, controlled reps. End each set when you can no longer keep the hips still.
- Q: How is this different from a floor hip abduction?
The straps add resistance as the legs open, and the unsupported feet make the trunk work to stay still. If the straps feel too hard to control, build the pattern first with Side Hip Abduction.