Videos
Instructions
- Attach your heels into the TRX straps and lie flat on your back.
- Place your arms flat on the ground for stability.
- Lift your hips to form a straight line from shoulders to knees.
- Curl your heels towards your glutes by bending your knees.
- Extend your legs back to the starting position while keeping your hips elevated.
Technical Tips
- Keep your core engaged throughout the movement.
- Do not let your hips sag during the curl.
- Control the movement both when curling in and extending out.
Breathing Tips
- Inhale while extending your legs.
- Exhale as you curl your heels toward your glutes.
Medical restrictions
- Hamstring strain or tear
- Lower back pain or lumbar disc injury
- Knee instability or recent knee surgery
The TRX Hamstring Curl is an effective bodyweight exercise that primarily targets the hamstrings while also engaging the glutes, core, and stabilizing muscles. Using suspension straps, this movement challenges the posterior chain and enhances lower body strength, stability, and muscular control. Unlike machine-based hamstring curls, this variation demands significant core activation to maintain body alignment, making it a functional choice for athletes and fitness enthusiasts. It's particularly beneficial for improving joint integrity and muscular endurance. Ideal for intermediate users, the TRX Hamstring Curl requires no additional weight, relying instead on body positioning and suspension leverage to create resistance. This exercise is commonly integrated into strength training, functional fitness, and rehabilitation programs to develop hamstring health, prevent injury, and enhance athletic performance.
How do I perform a TRX hamstring curl correctly?
To perform a TRX hamstring curl, lie on your back with heels in the straps, lift your hips, and curl your heels toward your glutes while keeping your core tight and hips elevated.
What muscles does the TRX hamstring curl target?
The TRX hamstring curl primarily targets the hamstrings, with secondary activation of the glutes, abs, and quadriceps for stabilization.
Is the TRX hamstring curl suitable for beginners?
The TRX hamstring curl is more suitable for intermediate users due to the core strength and stability required; beginners can start with simpler glute bridge variations.
Can I do TRX hamstring curls without a TRX?
While TRX straps are needed for this specific variation, similar effects can be achieved using a stability ball or sliders for hamstring curls.