The TRX workout to build your butt

Squatting not giving you the results you want? Barbi Viragh from London boutique gym Opus Fitness teaches us how to use the TRX to workout the glutes in our new weekly TRX workout series. 

TRX is a form of suspension training that aims to improve strength, flexibility, balance and stability – with the use of your body weight and gravity.

Pretty much any traditional workout move like crunches, planks and pushups can be used and your results will be more challenging and effective with TRX.

Barbi from OPUS gym shows us how you can include TRX into your workout to get your glutes popping the way you want them to.

Watch the YouTube video down below or read on to find out.

  1. Glute lifts To begin, resting your back on the floor, place your feet on the holes of TRX bands and raise your pelvis upwards while still continuing to balance your feet. Do this fifteen times.

2. Hamstring curls Then, without stopping, move on to do fifteen hamstring curls. Without taking your feet off from the first position and your pelvis raised towards the ceiling, move your each leg backwards and forwards at the same time.

3. Single leg hamstring curls Again, your pelvis is raised and your feet should still be in the bands. Instead of moving your feet forward and backwards at the same time, you’re going to do them one after the other as though you’re walking. Repeat this for fifteen reps too.

4. Curtsey lunges with hops Here, you’re off the floor and on your feet. Hold onto the ends of the TRX bands with your hands and do a regular lung followed by a hop each time. Watch the video above for a demonstration. Do this for twenty reps for each leg. Do three sets of this with forty-five seconds rest between each rep.

glutes, trx, fitness, workout, barbi viragh, healthista

5. Straight leg dead lifts into single leg squats With a straight leg, kick out backwards whilst leaning forwards until your leg and torso are parallel. Then, bring your body straight again and go into a squat whilst standing on one leg. Do this for twenty reps on one side.

7. Split lunge pulse with hop, fifteen reps on each leg. This is when you get into kneeling position and use the bands to lift your knees off the ground but not too much. After doing this a few times you’ll jump into a hop and repeat.

8. Side plank Place the foot facing the ceiling into the hole of the TRX band and balance in the position whilst bringing your free foot together with the one in the band. Do this for two sets and rest forty-five seconds in between, and repeat on the other side.

glutes, workout, barbi, opus, TRX, training, healthista

Barbi Viragh is a personal trainer and class trainer, and is also the head of group classes at OPUS gym.

She is a firm believer in the positive effects of fitness on health and wellbeing, her sessions are delivered with a focus on building strength and a positive mental attitude.

You can book a class with her at opusfitness.co.uk

More Healthista Content

How to do a TRX jackknife – 25 gym moves in 25 days

5 weightlifting terms every girl who lifts needs

 

< Back

Also in this week’s magazine

pull-up-exercise,-how-to-do-a-pull-up-by-healthista.com
What works in the gym

How to do a pull up – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you exactly how to get your pull ups right

woman-doing-a-deadlift,-how-to-deadlift-gym-basics-by-healthista.com
What works in the gym

How to do a deadlift – trainer’s guide

Deadlifts work just about every lower body muscle, so it's worth knowing how to do them properly says PT Ashley Capewell from Performance Ground Gym 

woman-doing-a-barbell-bench-press,-gym-basics-series-by-healthista.com
What works in the gym

How to do a barbell bench press – trainer’s guide

Second in our Gym Basics series, PT Ashley Capewell from Performance Ground Gym brings you steps to benching like a pro

kettlebell-back-healthista
Workout of the Week

This back workout with kettlebells takes only 20 minutes but burns like hell

W10 Gym PT Daisy Malin has a fast workout you'll love - and hate at the same time

SQUAT-EXERCISE,-HOW-TO-DO-A-SQUAT-GYM-BASICS-BY-HEALTHISTA.COM
What works in the gym

How to squat properly – the PT’s guide

Confused about how to squat or deadlift properly? For our new Gym Basics series every Wednesday, we teamed up with Performance Ground Gym and PT Ashley Capewell to bring you a different move each week

3 adaptogens to take for glowing skin FEATURED
Expert Chat

3 best adaptogens for glowing skin

Day 2 of our adaptogens uncovered series brings you pearl powder, collagen and He Shou Wu from Chinese medicine - all adaptogens for skin

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top