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TRX Hamstring Runner
A supine, alternating leg exercise using suspension straps that targets hamstrings, glutes, and core to build posterior chain strength and single-leg stability; ideal for runners improving endurance and power.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Obliques, Lower Back
Accessory Muscles
Calves
Popularity Score
6
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
8/10Glute Max, Glute Medius
Hip Flexors
7/10Iliopsoas
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust TRX straps to mid-calf length and secure anchor. Lie supine with heels in foot cradles, arms by sides, palms down.
- Engage core and glutes to lift hips into bridge position, forming straight line from shoulders to heels.
- Pull one knee toward chest by flexing hamstring, extending other leg straight.
- Alternate legs by extending pulled leg and pulling opposite knee in, simulating running motion.
- Keep hips elevated and stable throughout.
- Brace core to prevent sagging.
- Continue alternating for reps or time.
- Lower hips slowly to floor.
Coaching Tips
Form Cues
- Hips high and level
- Drive through heels
- Core tight, no sag
- Alternate smoothly
- Contract hamstrings hard
- Eyes forward, neck neutral
Breathing
Inhale during leg extension, exhale during knee pull and contraction.
Tempo
2-0-2
Range of Motion
Knee pulls to hip height with hips fully extended; full leg extension without dropping hips.
Safety
Safety Notes
- Ensure secure anchor point supporting body weight
- Adjust straps evenly for balance
- Avoid if acute lower back pain
- Stop if discomfort in hips or back
- Use controlled speed to prevent strain
- Consult professional with injuries
Spotting
Not required; self-supported bodyweight exercise. Use partner for form check if beginner.
Common Mistakes
- Hips dropping or sagging
- Using momentum instead of control
- Arching lower back
- Uneven strap adjustment
- Incomplete hamstring contraction
- Poor core engagement
When to Avoid
- Acute lower back injury
- Hip flexor strain
- Recent hamstring tear
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for stability
Build Up First
- Master basic hip bridge
- Familiar with TRX setup
- Core stability competency
Also known as
Suspension Hamstring Runner, TRX Runner Curl
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