Vidéos
Instructions
- Lie flat on your back with one heel placed in the TRX strap and the other leg lifted off the ground.
- Extend the leg in the strap fully while keeping hips close to the floor.
- Engage your core and hamstrings to curl the leg, pulling the heel toward your glutes.
- Lift your hips as you curl to maintain alignment from shoulders to knee.
- Slowly extend the leg back to the starting position with control.
- Complete desired reps, then switch sides.
Technical Tips
- Keep your hips lifted throughout the curl to activate glutes and core.
- Avoid arching the lower back during the movement.
- Control both the concentric and eccentric phases for maximum effectiveness.
- Maintain tension in the TRX strap to ensure stability.
Breathing Tips
- Exhale as you curl the leg and lift the hips.
- Inhale as you return to the starting position.
- Maintain steady breathing throughout for core engagement.
Restrictions médicales
- Hamstring strain or tear
- Lower back injury
- Knee instability or ligament injury
How do I do a TRX single leg hamstring curl correctly?
To do a TRX single leg hamstring curl correctly, lie on your back, place one heel in the TRX strap, lift your hips, and curl your heel toward your glutes while maintaining core stability and a neutral spine.
What muscles does the TRX single leg hamstring curl work?
The TRX single leg hamstring curl primarily targets the hamstrings and secondarily engages the glutes, core, and lower back for stabilization.
Is the TRX single leg hamstring curl good for knee rehab?
Yes, the TRX single leg hamstring curl can be beneficial for knee rehab under professional supervision, as it strengthens the hamstrings and promotes knee stability without excessive joint loading.
Can beginners do TRX single leg hamstring curls?
TRX single leg hamstring curls are better suited for intermediate users, but beginners can start with the bilateral version before progressing to single leg variations.
What are some alternatives to the TRX single leg hamstring curl?
Alternatives include TRX hamstring curls with both legs, Swiss ball leg curls, gliding disc hamstring curls, and GHD hamstring curls, all of which similarly target the posterior chain.
Description
The TRX Single Leg Hamstring Curl is a suspension-based isolation exercise designed to strengthen the hamstrings while engaging the glutes and core for stability. By utilizing one leg at a time, this movement effectively targets muscular imbalances and enhances unilateral control. The use of the TRX strap adds an element of instability, requiring increased neuromuscular coordination and core engagement. This exercise is particularly beneficial for athletes and fitness enthusiasts seeking to improve posterior chain strength, hamstring endurance, and lower-body balance. Because it is performed in a supine position, it minimizes joint stress on the spine and knees, making it a safer option for controlled hamstring development. Ideal for intermediate-level practitioners, the TRX Single Leg Hamstring Curl supports performance in running, jumping, and deceleration mechanics. It also serves as a valuable accessory movement in strength training programs or rehabilitation contexts.