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TRX Single-Leg Hamstring Curl
TRX suspension trainer exercise that targets hamstrings, glutes, and core to build lower-body strength and stability; commonly scaled by using two legs for beginners.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Lower Back, 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
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-calf height. Lie supine, place one heel in foot cradle, other leg extended or knee to chest.
- Engage core and glutes to lift hips into bridge position.
- Bend supported knee to curl heel toward glutes while keeping hips level.
- Slowly extend leg back to straight position without dropping hips.
- Maintain neutral spine throughout.
- Switch legs after reps.
Coaching Tips
Form Cues
- Keep hips elevated
- Drive through heel
- Squeeze hamstrings at top
- Avoid arching back
- Control the descent
Breathing
Inhale during leg extension; exhale as you curl and brace core to stabilize.
Tempo
3-1-2
Range of Motion
Curl heel until it reaches glutes or maximum knee flexion; hips form straight line from shoulders to knee.
Safety
Safety Notes
- Secure TRX anchor firmly
- Stop if knee or hip pain occurs
- Maintain neutral spine
- Use mat for floor comfort
- Adjust straps for secure foot placement
Spotting
Not required; self-spot with hands on floor for stability if needed.
Common Mistakes
- Hips dropping during curl
- Arching lower back
- Rushing extension phase
- Uneven hip height
- Incomplete knee flexion
When to Avoid
- Acute knee injury
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for positioning
Build Up First
- Proficiency in glute bridge
- Core stability basics
Also known as
TRX Single Leg Hamstring Curl, Suspension Trainer Single-Leg Curl, TRX Unilateral Hamstring Curl
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