TRX Hamstring Curl

Girl performing a TRX Hamstring curl

The TRX Hamstring Curl is a proceeding movement towards the Supine Hip Extension to Leg Curl. It's a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.

Primary muscles worked

  • Hamstrings

Secondary muscles worked

  • Core
Body Part

Body Part:






Step 1: Lie on your back with your heels in the TRX foot cradles; legs are extended, and the TRX straps are set to about a foot above the ground.

Step 2: Engage your posteior chain (ie: glutes, lower back, hamstrings) to raise the hips and lower back off the floor.

Step 3: Maintain this raised position and proceed to pull your heels towards your buttocks.

Step 4: The shoulder blades remain in contact with the floor, and your arms are by your side pressing into the floor to help stabilise your torso. As you are lifting your hips, squeeze your glutes and pull in your abdominals to avoid overusing the lower back muscles.

Step 5: Keep your hips raised as you return as you extend your legs back out, in a controlled manner.

Step 6: Repeat the movement several times.

How to progress the exercise

Progressing this exercise from holding onto both TRX handles, to holding only one of the handles, creates more challenge to this movement. If you start with holding the handle that is opposite to the squatting leg, you may feel more stable than if you held onto the handle on the same side as your squatting leg. Incorporate a BOSU or balance disc under your foot for more difficulty

Additional Information

Tip: Care must be taken in order to avoid compensating in this exercise. If your hips, knees and ankles are not aligned in a straight line throughout the movement, too much force can be placed on the hips or knees, resulting in joint problems. So, Quality over quantity is important here.

Girl performing a TRX Hamstring curl



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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