Unlock Stronger, Injury-Resistant Hamstrings with Just One Strap!
Did you know your hamstrings don’t just power your sprints but also protect your knees and lower back from injury? Yet, they’re often neglected or hit with the same boring curls.
Enter the TRX: the simple suspension trainer that forces your hamstrings to stabilize, lengthen, and contract in ways traditional gym machines can’t match.
Whether you’re chasing athletic performance or simply want balanced, sculpted legs, these 7 TRX hamstring workouts will revolutionize your lower-body routine.
Table of Contents
What Can Happen After 30 Days of TRX Hamstring Workouts
| After 30 Days You May Experience | Why It Happens |
|---|---|
| Stronger, more defined hamstrings | Consistent tension from TRX activates and builds muscle. |
| Improved balance and stability | Unstable TRX moves train your core and supporting muscles. |
| Reduced risk of hamstring strains | Strengthening through full range of motion protects against injury. |
| Better hip mobility and flexibility | Dynamic hamstring engagement improves length and control. |
| Enhanced athletic performance | Stronger posterior chain boosts power and speed. |
| Increased body awareness and coordination | Suspension training teaches better movement control. |
| Potential relief from knee or lower back discomfort | Strong hamstrings help stabilize joints and reduce stress. |
Do & Don’t for TRX Hamstring Workouts
| Do | Don’t |
|---|---|
| Warm up before starting your TRX session. | Jump straight into intense moves cold. |
| Keep your core engaged throughout each rep. | Let your hips sag or arch your lower back. |
| Start with easier variations if you’re new. | Attempt advanced single-leg moves right away. |
| Move slowly with control through the motion. | Rush through reps with poor form. |
| Adjust TRX straps to the right length. | Use straps that are too long or too short. |
| Listen to your body and rest if needed. | Push through sharp pain or discomfort. |
| Maintain even breathing during exercises. | Hold your breath during movements. |
7 Best TRX Hamstring Workouts
1. TRX Hamstring Curl
How to:
- Lie on your back, heels hooked in TRX straps.
- Lift your hips so your body forms a straight line from shoulders to knees.
- Pull your heels toward your glutes, bending your knees while keeping your hips elevated.
- Slowly extend your legs back to the starting position.
Why it rocks: It mimics a leg curl machine but requires you to stabilize your entire posterior chain.
2. TRX Single-Leg Hamstring Curl
How to:
- Start like the standard curl but keep one leg extended straight toward the ceiling.
- Curl with the working leg only, focusing on control.
- Repeat for reps, then switch legs.
Did you know? Training one leg at a time helps correct muscle imbalances that can lead to injury.
3. TRX Hip Press
How to:
- Lie on your back, heels in TRX.
- Lift your hips up by squeezing your glutes and driving your heels down.
- Hold at the top for 1–2 seconds, then lower.
Benefits: This move not only strengthens hamstrings but also builds glutes and improves hip stability — key for athletes and anyone who sits a lot.
4. TRX Hamstring Runner
How to:
- In the top of a TRX hip bridge, alternate pulling one heel at a time toward your glutes in a running motion.
- Keep hips high throughout the movement.
Myth-buster: People often think hamstrings only flex the knee, but they also extend the hip — this move trains both functions dynamically.
5. TRX Straight-Leg Deadlift
How to:
- Stand tall facing the anchor, TRX handles in hand.
- With a slight knee bend, hinge forward at your hips, keeping your back straight.
- Drive through your heels to return to standing.
Pro tip: The TRX gives you extra support to master perfect deadlift form, teaching you to move from your hips, not your back.
6. TRX Reverse Lunge with Hamstring Emphasis
How to:
- Stand facing away from the anchor, one foot in a TRX strap behind you.
- Lower into a reverse lunge, allowing the suspended leg to reach back.
- Keep tension on the standing leg’s hamstring and glute as you return to standing.
Why it’s unique: The TRX increases instability, forcing your hamstrings to work overtime to control the movement.
7. TRX Nordic Hamstring Curl
How to:
- Kneel facing away from the anchor with feet secured in TRX straps.
- Keeping your body straight, slowly lower your torso toward the floor by extending the knees, and using your hamstrings to resist the descent.
- Push back up with your hands if needed.
Fun fact: Studies show Nordic curls are one of the most effective exercises to reduce hamstring injuries in athletes.
Why These 7 TRX Moves Matter
Hamstring strains are among the most common sports injuries — but they’re often preventable with strong, flexible hamstrings.
Unlike machines, TRX exercises challenge your stability, activate more muscle fibers, and teach your body to move as a coordinated unit. Plus, they can be done anywhere, giving you gym-quality results at home or on the road.
So next time you train legs, don’t just squat and call it a day — hang up your TRX and transform your hamstrings with these 7 moves!
Conclusion
Your hamstrings are more than just muscles — they’re the powerhouse behind your speed, stability, and lower-body strength.
By incorporating these 7 TRX hamstring workouts into your routine, you’ll build strength through a full range of motion, improve balance, and reduce your risk of injury.
Plus, the TRX lets you train anywhere, making it easy to stay consistent and challenge your hamstrings in new ways.
Don’t settle for tight, weak hamstrings; elevate your performance and sculpt lean, powerful legs with these suspension-based moves. Your knees, back, and entire body will thank you!
Frequently Asked Questions (FAQs)
How often should I do TRX hamstring workouts?
For most people, training hamstrings 2–3 times per week is ideal. Allow at least 48 hours between sessions for recovery.
Can beginners do TRX hamstring exercises?
Yes! The TRX is great for all levels. Beginners should start with basic moves like the TRX Hamstring Curl and Hip Press, focusing on slow, controlled reps.
Do TRX hamstring workouts build muscle or just tone?
They can do both! If you challenge yourself with slower tempos, higher reps, or single-leg variations, you’ll build muscle size and strength while improving muscle tone.
Are TRX hamstring exercises safe for people with knee pain?
Many people with knee discomfort find TRX exercises more joint-friendly than machines. However, if you have an injury or chronic pain, check with your doctor or physical therapist first.
What muscles do TRX hamstring exercises work besides the hamstrings?
They also engage your glutes, calves, lower back, and core — giving you a true full-body stability challenge.
Can I combine these exercises into one workout?
Absolutely! You can create a circuit by performing each move for 8–12 reps, resting 30–60 seconds between exercises, and repeating the circuit 2–4 times.
