TRX Hamstring Curl

TRX Hamstring Curl trains the hamstrings by bending the knee against resistance.

Primary muscle

Upper Legs

Primary musclesHamstrings

Secondary musclesGastrocnemius, Gluteus maximus, Sartorius

Equipment

TRX

How to perform TRX Hamstring Curl

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For TRX Hamstring Curl, lie on the back with both heels secure in the TRX cradles, knees straight, and pelvis level.
Brace the pelvis and keep the hips level before bending the knees.
Bend the knees to draw the heels toward the hips without lifting or twisting the hips.
Pause in the shortest controlled position of the hamstrings.
Extend the knees slowly, stopping before the load pulls the body out of alignment.

Keep the hips still before bending the knees, and stop when they lift or turn.

Centre both heels in the foot cradles and keep the straps even before curling.

Return to a controlled long-hamstring position without letting the load pull the knees abruptly straight.

Curl smoothly and pause rather than bouncing through the shortest position.

Hips lifting or twisting: Keep the hips still before bending the knees, and stop when they lift or turn.
Shortening the extension: Return to a controlled long-hamstring position without letting the load pull the knees abruptly straight.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported TRX Hamstring Curl: Hold a stable support or use an easier setup while learning the movement.

Place TRX Hamstring Curl after the main lower-body lifts so hamstring fatigue does not reduce hinge or sprint mechanics.

Use one to three times per week and count it alongside Romanian deadlifts and other hamstring work.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Use TRX Hamstring Curl after Barbell Back Squats or Leg Press to add direct hamstring work.
Pair it with Leg Extensions or Seated Calf Raises when knee position remains controlled.

Scale the movement