45 minute beginner lower body workout with TRX

Here's everything you need to try our 45 minute beginner lower body workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
16/11/23
In This Workout
  • Circuit 1
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Circuit 2
  • Glute Bridge Hold
  • Circuit 3
  • Frog Pump
  • Single Leg Glute Bridge Hold
  • Quadrupled Extensions

Circuit 1

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Circuit 2

Complete this round 3 times.

Glute Bridge Hold

Complete 35 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

Circuit 3

Complete this round 3 times.

Frog Pump

Complete 25 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Single Leg Glute Bridge Hold

Complete 15 seconds

Secondary
Lower Body
Hip Dominant

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.

Quadrupled Extensions

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

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This workout was made by Sean Klein

Sean Klein

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