Suspension Hamstring Curls
TRX hamstring curl — bodyweight hamstring work with the heels in suspension straps.
Level: Foundation
Primary: Hamstrings
Movement: Isolation
Type: Light Activity
Equipment: Suspension
Sports: Baseball Wrestling
Target muscles
The hamstrings drive knee flexion. The glutes hold hip extension throughout. The deep core stabilizes.
How to perform
Setup
Lie on your back with heels in the straps and legs extended.
Execution
Press the hips off the floor into a bridge. Bend the knees to curl the heels toward the glutes. Slowly extend the legs while maintaining the bridge.
Common mistakes
- Hips dropping.
- Letting the straps swing.
- Cutting the range.
- Going too fast.
- Skipping the bridge phase.
Progressions and regressions
Regress to floor hamstring curls. To progress, work single-leg curls.
Programming notes
Hamstring work. 3 sets of 10-15 reps, twice a week.
