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TRX Alternating Hamstring Pull-In
TRX Alternating Hamstring Pull-In uses suspension straps to target hamstrings and glutes for posterior chain strength and stability; alternating legs promotes balance and core engagement in a bridged position.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max, Glute Medius
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques, Internal Obliques
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius, Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX securely overhead with foot cradles at mid-calf height. Lie supine, place heels in cradles, legs extended, arms at sides.
- Engage core and glutes to lift hips into bridge, forming straight line from shoulders to heels.
- Bend one knee to pull heel toward glutes, keeping other leg extended.
- Squeeze hamstring at top, maintain hip elevation.
- Slowly extend pulled leg back to start.
- Alternate to opposite leg.
- Repeat for reps, controlling movement.
Coaching Tips
Form Cues
- Hips up high
- Squeeze hamstrings
- Core tight
- Controlled pull
- No momentum
- Alternate smoothly
Breathing
Inhale as you prepare and extend; exhale as you pull knee in and brace core.
Tempo
2-1-2
Range of Motion
Hips elevated throughout; pull heel to glutes with knee bending to 90 degrees or more, full extension on return.
Safety
Safety Notes
- Secure anchor point
- Neutral spine always
- Avoid if acute hamstring strain
- Consult pro for injuries
- Controlled speed only
- Stable surface needed
Spotting
No spotter needed; perform solo with proper setup and form.
Common Mistakes
- Dropping hips
- Using momentum
- Arching back
- Uneven legs
- Rushing reps
- Poor strap security
When to Avoid
- Acute hamstring strain
- Lower back injury
- Hip instability
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for bridge
Build Up First
- Master glute bridge
- Basic core stability
Also known as
TRX Alternating Hamstring Curl, TRX Hamstring Runner, Suspension Alternating Leg Curl
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