TRX Supine Hip Extension to Leg Curl

The TRX Supine Hip Extension to Leg Curl is similar to the TRX Hip Thrust. The added component is a hip extension. So, instead of beginning with the legs bent and pushing through your heels, you are now beginning this movment with the legs extended outright, and smoothly bringing your legs in towards you to finish the movment with a hip thrust. This exercise is more complicated to coordinate than the Hip Thrust, plus it is more challenging for the posterior chain (ie: hamstrings, Glutes, lower back)

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Abdominals
Body Part

Body Part:

Reps

Reps:

Steps

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: From here, proceed to pull your heels towards your buttocks.

Step 3: Press through your heel to lift the hips up. Essentially you are performing a bridge movement. Lift your hips to a maximum where your hips are in line with your knees and shoulders in a straight line. The shoulder blades remain in contact with the floor, and your arms are by your side pressing into the floor to help stabilize your torso. As you are lifting your hips, squeeze your glutes and pull in your abdominals to avoid overusing the lower back muscles.

Step 4: Proceed to lower your hips down as you extend your legs out, both in a controlled manner.

Step 5: 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

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.

TRX Pro 4 Strap

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