Hamstrings
TRX Hamstring Curl
The TRX Hamstring Curl is a strength exercise with a TRX for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and gluteus maximus 14%.
Also known as: suspension hamstring curl
How to do it
- Adjust the suspension straps so the foot cradles hang about 20 cm above the floor.
- Lie on your back under the anchor and place both heels in the foot cradles.
- Lift the hips until the body is straight from heels to shoulders.
- Pull the heels toward your glutes by bending the knees, driving the hips up.
- Straighten the legs slowly back to the start, keeping the hips off the floor.
Tips
- Keep the straps moving in a straight line to reduce the sway.
- Press the arms into the floor to stay stable.
Common mistakes
- Letting the feet drift apart as the knees bend.
- Dropping the hips when the legs are straight.
- Pulling the knees toward the chest instead of the heels toward the glutes.
Muscles worked by the TRX Hamstring Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling the feet in while holding a bridge adds glutes. Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
TRX Hamstring Curl alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the TRX Hamstring Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The gluteus maximus and calves (gastrocnemius) assist.
Is the TRX Hamstring Curl good for beginners?
The TRX Hamstring Curl is rated intermediate. If you are new, learn the Swiss Ball Leg Curl first and build up from there.
What is a good alternative to the TRX Hamstring Curl?
For example the Hamstring Walkout, Single Leg Glute Bridge Hamstring Curl and Swiss Ball Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the TRX Hamstring Curl harder?
Add weight or reps, or move on to the Single Leg Glute Bridge Hamstring Curl and Glute Ham Raise.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.