How to do the Suspension Trainer Reverse Plank Hip Raise
- Heels in the cradles, hands on the floor beside your hips.
- Press through your palms and lift your hips into a straight line.
- Lower your hips to the floor, torso upright.
- Drive your heels down and lift your hips again.
Full technique — 7 steps
- Set the suspension trainer so the foot cradles hang at about knee height.
- Sit on the floor with legs straight and both heels in the cradles.
- Place your hands on the floor beside your hips, fingers pointing toward your feet.
- Press through your palms and lift your hips until your shoulders, hips, and heels form a straight line.
- Tighten your stomach and keep your arms straight for the whole set.
- Lower your hips to the floor under control, letting your torso come upright.
- Drive your heels down into the cradles and lift your hips back to the straight line.
Common mistakes
- Stopping short of full hip extension
- Bending the elbows to lower the body
- Resting on the floor between reps
- Letting straps swing excessively
- Overarching the lower back
Form cues
- Arms stay long
- Dig heels into straps
- Keep straps even
- Finish with glutes
- Hips touch the floor lightly
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Barbell
- Single Leg Feet Elevated Barbell Glute Bridge Same level
- Barbell Glute Bridge Same level
Kettlebell
- Single Leg Kettlebell Glute Bridge Easier
- Kettlebell Glute Bridge Easier
No equipment
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Glute Bridge (Band Across Hips)
- Easier Bodyweight Hip Thrust
- This exercise Suspension Trainer Reverse Plank Hip Raise
- Harder Barbell Hip Thrust
- Harder Kettlebell Swing
Too hard for now? Start with the Bodyweight Hip Thrust.
Quick answers
What muscles does the Suspension Trainer Reverse Plank Hip Raise work?
Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip flexors 3/10.
When should I do the Suspension Trainer Reverse Plank Hip Raise in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Suspension Trainer Reverse Plank Hip Raise?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Suspension Trainer Reverse Plank Hip Raise?
Dumbbells: Dumbbell Hip Thrust, Single Leg Feet Elevated Dumbbell Glute Bridge. Barbell: Single Leg Feet Elevated Barbell Glute Bridge, Barbell Glute Bridge. Kettlebell: Single Leg Kettlebell Glute Bridge, Kettlebell Glute Bridge. No equipment: Single Leg Foot Elevated Glute Bridge, Glute Bridge with Alternating Leg Extension.
What is an easier version of the Suspension Trainer Reverse Plank Hip Raise?
Bodyweight Hip Thrust (25% of bodyweight), Resistance Band Glute Bridge (Band Across Hips) (15% of bodyweight).
What is a harder version of the Suspension Trainer Reverse Plank Hip Raise?
Barbell Hip Thrust (Intermediate), Kettlebell Swing (Intermediate).
