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Instructions
- Lie on your back with your heels placed in the TRX straps and arms extended at your sides for support.
- Engage your core and lift your hips off the ground into a bridge position.
- Pull your heels toward your glutes by bending your knees, keeping your hips elevated.
- Slowly extend your legs back to the starting position while maintaining hip elevation.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core tight to prevent sagging in the lower back.
- Maintain a straight line from shoulders to knees throughout the movement.
- Avoid using momentum; control the motion both during the curl and extension phases.
Breathing Tips
- Inhale while extending the legs back to the starting position.
- Exhale as you curl your heels toward your glutes.
Medical restrictions
- Hamstring strains or tears
- Lower back injuries
- Knee joint instability or post-operative recovery
Description
The TRX Hamstring Curl is an effective bodyweight exercise that targets the posterior chain with a strong emphasis on hamstring strength and stability. Using suspension straps, the movement combines elements of bridging and leg curling to engage the hamstrings in both a concentric and eccentric manner. This exercise is ideal for improving lower body muscle balance, developing functional strength, and enhancing core stability, making it a valuable addition to athletic training, rehabilitation, and general fitness routines. The TRX setup introduces an element of instability, which forces the core and glutes to remain actively engaged throughout the movement. Suitable for intermediate users, the TRX Hamstring Curl is an excellent choice for those looking to strengthen their hamstrings without the need for traditional gym equipment. It can be performed at home or in a gym setting with minimal setup.