Get stronger and faster with these TRX hamstring exercises
TRX suspension training is a way to take bodyweight exercises and create fun workouts that can push your body. You may not think of TRX hamstring exercises as the first exercises to do, but adding them will help make your legs stronger.
In this blog post, we’ll explore TRX hamstring exercises that will help you get fit and have fun at the same time regardless of your fitness level.
Disclaimer: Please note that some of the links are affiliate links and I may earn a small commission, at no cost to you, if you make a purchase through those links. See my disclosure for more information.
What is the TRX?
TRX, which is short for, total body resistance exercises is a type of workout equipment that uses suspension straps to help you exercise.
TRX suspension trainer
This TRX suspension training system comes with a TRX GO rope for suspension training, indoor and outdoor anchors, a mesh carrying bag and access to the TRX training club app.
The TRX suspension trainer was created by Randy Hetrick, a Navy SEAL. He made it by tying some straps together while on a mission and later developed it into a workout system. It became popular with athletes and military personnel, and now used by people around the world.
It’s great for working on your balance, strength and flexibility. The straps can be adjusted to your body and your strength which allows you to make exercises harder or easier.
Benefits of TRX hamstring exercises
Training the hamstrings are an important part of leg development strength. TRX exercises have important benefits as a part of any workout program.
Makes legs stronger
Hamstring exercises strengthen your legs by working the muscles in the back of your thighs. These muscles are important for bending your knees (knee flexion) and extending your hips (hip extension).
Stronger hamstrings also can help you run faster and jump higher with explosive power.
Easy to move
You can use the TRX trainer anywhere – at home, at the park or even on vacation. The trainer can be anchored indoors and outdoors.
Improve balance
Hamstring exercises can improve your balance and stability by strengthening the muscles in the back of your legs. These muscles help you stay upright, especially when standing on one leg.
Accessory work
TRX straps will not replace heavy-loaded squats, deadlifts or traditional leg curls. However, you can add these bodyweight exercises as accessory exercises to help you with your fitness goals.
Fun alternative exercises
TRX hamstring exercises allow you to add fun and variety to your workout plan while working your posterior chain.
Anatomy of the Hamstrings
Your hamstrings are the muscles on the back of your thighs. Three muscles make up the hamstrings:
- Biceps femoris
- Semitendinosus
- Semimembranosus
These muscles help you bend your knees and extend your hips. Keeping your hamstrings strong can improve your athletic performance and reduce your risk of injury.
The importance of strengthening these muscles
Strengthening your hamstring muscles is important for many reasons. It can help you run faster and jump higher.
Strong hamstrings also can reduce your risk of knee and hip injuries. When your hamstrings are weak, you might experience pain or discomfort in your lower back or legs.
TRX hamstring exercises
You can touch hamstring muscles in various TRX leg exercises, including squats, lunges and the single-leg deadlift.
These exercises target your hamstrings:
TRX hamstring curl
- Adjust the TRX straps to mid-calf length.
- Sit facing the TRX system and place your heels in the foot cradles directly under the anchor point. Lie back and extend your arms straight out to your sides in a “T,” with your shoulder blades and palms on the floor.
- Lift hips so your body is in a straight line from shoulders to heels. Bend your knees, pulling handles toward you.
- Keep your hips off the ground and extend your legs to starting position.
TRX hamstring runners
- Adjust the TRX straps to mid-calf length.
- Sit facing the TRX system and place your heels in the foot cradles directly under the anchor point. Lie back and extend your arms straight out to your sides in a “T,” with your shoulder blades and palms on the floor.
- Raise your hips and crunch one leg in towards the body, contracting the hamstrings.
- At the same time as you return the leg to the starting position, bring the next leg in towards the body.
- Repeat the motion keeping your hips off the ground as if you are running.
TRX hamstring bridge
- Adjust the TRX straps to mid-calf length.
- Sit facing the TRX system and place your heels in the foot cradles directly under the anchor point. Lie back and extend your arms straight out to your sides in a “T,” with your shoulder blades and palms on the floor.
- Push your hips up to a bridge position and hold for the selected time.
- Keep your core muscles tight.
Tips for adding TRX hamstring exercises into your workout plan
The TRX suspension trainer and exercises are great accessory exercises to add to your routine. Here’s how I would add TRX hamstring exercises into a lower body day:
Lower Body A Day
Barbell Squats
Romanian deadlift
TRX hamstring curls
Leg extensions
Cable kickbacks
Lower Body B Day
Barbell hip thrusts
Dumbbell curtsy lunge
Single-leg deadlift
Goblet squat
Banded adductors
