Exercise guide
TRX Hamstring Curl
The TRX Hamstring Curl is performed face up with the heels supported in suspension straps. The hamstrings bend the knees, while the glutes and calves assist with maintaining the bridge and controlling the straps.
Training context
How the TRX Hamstring Curl Differs
The suspended heels move freely, requiring both legs to control the strap path while the hips remain elevated. Strap height and body position change the leverage and should be kept consistent.
Begin with a smaller curl or allow the hips to rest briefly between repetitions if a continuous bridge cannot be maintained. Stop when the hips drop or the feet lose their position in the straps.
Technique overview
Keep the hips elevated as the heels move
Lie on your back with both heels secured in the straps and raise the hips into a bridge. Bend the knees to draw the heels toward the glutes without allowing the hips to collapse. Pause briefly, then extend the legs slowly while maintaining tension. Reduce the range when the straps begin swinging or the pelvis can no longer remain controlled.
Treat this as an overview and use a range, pace, and setup you can control.