Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Lie on your back with both heels placed in the TRX straps.
- Lift your hips off the floor into a bridge position, keeping your core tight.
- Curl one leg by bending the knee and bringing the heel toward your glute.
- Extend the leg back out and immediately repeat with the opposite leg.
- Continue alternating legs for the desired number of repetitions.
Technical Tips
- Keep your hips lifted and stable throughout the entire set.
- Avoid rotating the pelvis when switching legs.
- Focus on controlled, smooth movements for each curl.
- Maintain equal tempo between both legs to prevent imbalances.
Breathing Tips
- Exhale as you curl each leg.
- Inhale as you return the leg to the extended position.
- Use a steady breathing rhythm to support core engagement.
Medical restrictions
- Hamstring strain or tear
- Lumbar instability or chronic lower back pain
- Knee instability or recent knee surgery
Description
The TRX Alternating Single Leg Hamstring Curl is a dynamic variation of the suspension-based hamstring curl designed to increase posterior chain engagement while promoting muscular coordination and stability. Performed with both heels placed in TRX straps, the athlete alternates curling one leg at a time while maintaining elevated hips and a tight core. This alternating pattern creates asymmetrical loading, requiring continuous core activation and pelvic control. It enhances unilateral hamstring strength, minimizes muscular imbalances, and develops motor control. Ideal for intermediate users, this variation bridges the gap between bilateral and isolated hamstring work, making it an effective choice for athletic performance, injury prevention, and functional lower-body training. The instability of the TRX straps intensifies muscle recruitment and ensures a more comprehensive posterior chain activation without external weights.