30 minute advanced glute workout with TRX at home

Here's everything you need to try our 30 minute advanced glute workout with TRX at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • TRX Reverse Mountain Climber
  • TRX Hamstring Pull In
  • TRX Single Leg Hamsting Pull In
  • Circuit 2
  • Hamstring Walk Outs
  • Single Leg Glute Bridge Hold

Circuit 1

Complete this round 3 times.

TRX Reverse Mountain Climber

Complete 6 repetitions

Coaching Tips For TRX Reverse Mountain Climber

Follow these cues to perform TRX Reverse Mountain Climber correctly:

  • Start in an inverted plank with the feet in the TRX
  • Pull the foot towards the body using the hamstrings
  • Move smoothly with control.

TRX Hamstring Pull In

Complete 10 repetitions

Coaching Tips For TRX Hamstring Pull In

Follow these cues to perform TRX Hamstring Pull In correctly:

  • Start in a glute bridge hold then slowly straighten the legs untill the legs are straight
  • Use the hamstrings to curl back to the glute bridge position.

TRX Single Leg Hamsting Pull In

Complete 6 repetitions

Coaching Tips For TRX Single Leg Hamsting Pull In

Follow these cues to perform TRX Single Leg Hamsting Pull In correctly:

  • With the sole of the foot in the TRX and the hip slightly raised move the foot towards body
  • Create tension in the hamstring throughout.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Single Leg Glute Bridge Hold

Complete 25 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

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This workout was made by Sean Klein

Sean Klein

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