Suspension Hamstring Runners
TRX hamstring runners — alternating knee drives in the bridge position, combined cardio and posterior chain.
Level: Foundation
Primary: Hamstrings
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Gymnastics MMA Wrestling
Target muscles
The hamstrings drive each knee tuck. The glutes hold the bridge. The hip flexors of the working leg lift each knee. The cardiovascular cost is moderate.
How to perform
Setup
Lie on your back with both heels in the straps and hips raised in a bridge.
Execution
Alternate driving one knee toward the chest while the other leg remains extended, mimicking a running motion. Keep the hips elevated and stable.
Common mistakes
- Hips dropping.
- Going too fast.
- Not bringing the knee fully forward.
- Letting the straps swing.
- Soft trunk.
Progressions and regressions
Regress to standard suspension hamstring curls. To progress, work for time.
Programming notes
Combined hamstring conditioning. 3 sets of 30-60 seconds, twice a week.
