How do I make TRX hamstring curls harder?

Slow down the tempo on both the curl and extension phases to increase time under tension. You can also perform single-leg variations or pause at the top of each rep for added difficulty.

Should my hips stay up the entire time?

Yes, maintaining elevated hips throughout the set keeps constant tension on the hamstrings and glutes. Lowering the hips between reps turns it into a bridge-curl combination that reduces the training stimulus.

Where should I feel TRX hamstring curls?

You should feel the primary work in your hamstrings, especially as you pull your heels toward your glutes. Your glutes will also engage to keep your hips elevated throughout the movement.

Hamstring Curl (TRX)

The hamstring curl (TRX) is a bodyweight exercise that uses suspension straps to target the hamstrings and glutes through hip extension and knee flexion. It suits lifters looking to build posterior chain strength and control with minimal equipment.

Muscle group: Legs
Primary muscles: hamstrings, glutes
Equipment: Other

How to do the Hamstring Curl (TRX)

Lie on your back with both heels placed in the TRX cradles and arms at your sides for stability.
Lift your hips off the ground until your body forms a straight line from shoulders to heels.
Pull your heels toward your glutes by bending your knees while keeping your hips elevated.
Squeeze your hamstrings at the top of the curl, then slowly extend your legs back to the starting position while maintaining hip height.
Lower your hips to the ground to complete the rep.

Form tips

Keep your hips high throughout the entire movement to maintain constant tension on the hamstrings and prevent lower back strain.
Drive through your heels rather than your toes to maximize hamstring activation and maintain balance in the straps.
Control the eccentric phase by resisting the straps as your legs extend rather than letting them pull your feet away quickly.

Common mistakes

Dropping the hips during the curl reduces hamstring tension and shifts the work to the lower back instead of the target muscles.
Using momentum to swing the legs creates instability in the straps and prevents proper muscle engagement throughout the range of motion.
Pulling with the toes pointed down limits hamstring contraction and can cause calf cramping during the movement.

Sets and reps

For strength, perform 3 to 4 sets of 6 to 10 reps with controlled tempo and full range of motion. For hypertrophy, use 3 to 4 sets of 10 to 15 reps with a focus on time under tension and peak contraction.

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Frequently asked questions

How do I make TRX hamstring curls harder?: Slow down the tempo on both the curl and extension phases to increase time under tension. You can also perform single-leg variations or pause at the top of each rep for added difficulty.
Should my hips stay up the entire time?: Yes, maintaining elevated hips throughout the set keeps constant tension on the hamstrings and glutes. Lowering the hips between reps turns it into a bridge-curl combination that reduces the training stimulus.
Where should I feel TRX hamstring curls?: You should feel the primary work in your hamstrings, especially as you pull your heels toward your glutes. Your glutes will also engage to keep your hips elevated throughout the movement.

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