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TRX Hamstring Curl
Suspension strap exercise targeting hamstrings and glutes while stabilizing core, used to build posterior chain strength, stability, and control for lower body power and rehab.
About Exercise
Equipment
Body Weight, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Accessory Muscles
Calves
Popularity Score
7
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
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-calf height. Lie supine with heels in foot cradles, hands at sides for stability.
- Engage core and lift hips to form a straight line from shoulders to knees.
- Exhale and flex knees to pull heels toward glutes, bending to 90 degrees.
- Pause and squeeze hamstrings at top.
- Inhale and extend knees to straighten legs, keeping hips elevated.
- Lower hips to floor between sets if needed.
Coaching Tips
Form Cues
- Keep hips lifted throughout
- Drive heels back, not up
- Maintain straight body line
- Brace core to protect back
Breathing
Inhale during leg extension; exhale during curl and squeeze.
Tempo
3-1-2
Range of Motion
Extend legs fully with hips bridged; flex knees until heels reach near glutes or 90-degree knee bend.
Safety
Safety Notes
- Avoid if acute hamstring strain or low back pain
- Ensure secure TRX anchor
- Stop if joint pain occurs
- Warm up hamstrings first
Spotting
No spotter needed; use stable anchor and control movement to self-spot.
Common Mistakes
- Arching lower back
- Jerking heels quickly
- Dropping hips during curl
- Allowing knees to flare out
When to Avoid
- Hamstring strain
- Lower back injury
- Knee instability
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for bridge
Build Up First
- Master basic glute bridge
- Core bracing proficiency
Also known as
Suspension Hamstring Curl, TRX Leg Curl, TRX Bridge Curl
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