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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.
Medizinische Einschränkungen
- Hamstring strains or tears
- Lower back injuries
- Knee joint instability or post-operative recovery
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.
How do I perform a TRX Hamstring Curl properly?
To perform a TRX Hamstring Curl, lie on your back with your heels in the TRX straps, lift your hips into a bridge, and curl your heels toward your glutes while keeping your hips elevated throughout the motion.
What muscles do TRX Hamstring Curls work?
TRX Hamstring Curls primarily work the hamstrings, with secondary engagement of the glutes, lower back, and abdominal muscles for stabilization.
Are TRX Hamstring Curls good for beginners?
TRX Hamstring Curls are more suitable for intermediate users due to the core and hip control required; beginners may benefit from mastering floor-based hamstring curls first.
Can I do TRX Hamstring Curls at home?
Yes, as long as you have a secure anchor point for the TRX straps, TRX Hamstring Curls can be effectively performed at home with minimal space.
What are common mistakes to avoid in TRX Hamstring Curls?
Common mistakes include letting the hips drop during the curl, using momentum instead of controlled movement, and not engaging the core throughout the exercise.