Videos
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.
Medizinische Einschränkungen
- Hamstring strain or tear
- Lumbar instability or chronic lower back pain
- Knee instability or recent knee surgery
How do I perform TRX alternating single leg hamstring curls?
Lie on your back with both heels in the TRX straps, lift your hips, and curl one leg at a time toward your glutes while keeping your hips stable and alternating legs each rep.
Is this exercise better than the standard TRX hamstring curl?
The alternating version offers additional benefits in core stability, neuromuscular coordination, and unilateral strength compared to the standard bilateral TRX curl.
What should I focus on during TRX alternating curls?
Maintain a stable pelvis, keep your hips elevated, and ensure each leg curls smoothly and evenly without rushing the movement.
Can beginners do alternating TRX hamstring curls?
It's better suited for intermediate users. Beginners should master the standard TRX hamstring curl before progressing to the alternating version.
How many reps should I do for alternating TRX hamstring curls?
Aim for 6 to 10 reps per leg per set, alternating smoothly with good form and stable hips throughout the movement.
Beschreibung
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.