TRX Hamstring Curl: how to do it right
In short: A lying hamstring curl with heels in the TRX that loads the hamstrings in the shortened position, with peak tension when the knees are fully bent.
How to do it, step by step
- 1Lie on your back, heels in the adjusted straps, legs straight, arms on the floor.
- 2Lift your pelvis to align shoulders, hips and ankles before you start.
- 3Bend your knees by pulling your heels toward your glutes, with your pelvis rising along with them.
- 4Squeeze your hamstrings hard for 1 second in the shortened position, knees fully bent.
- 5Return under control over 2 to 3 seconds without ever fully setting your pelvis down.
- 6Chain reps while keeping tension continuous, with no jerking.
The mistake to avoid
Don't let your hips drop to the floor while you bend your knees.
Other common mistakes
- Not going to the end of the bend: force the heels-to-glutes closing to truly load the shortened position.
- Letting the pelvis sag: keep your glutes active to hold the body line and protect your lower back.
- Returning too fast and loose: control the eccentric for 2 to 3 seconds so you don't lose tension.
- Compensating with the calves or hips: focus on pure knee flexion through the hamstrings.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings (biceps femoris, semitendinosus, semimembranosus) as the movers of knee flexion. The glutes stabilize the pelvis and contribute to hip extension to keep the body aligned. The lumbar and abdominal brace holds the shoulder-hip-knee line.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Lying Leg Curl with Top Pause ›
- Single-Leg Seated Leg Curl ›
- Sliding Towel Leg Curl ›
- Straight-Leg Hip Thrust ›
Frequently asked questions
How do I do the TRX hamstring curl properly?
Lie on your back, heels in the straps, legs straight, arms on the floor. Lift your pelvis to align shoulders, hips and ankles before you even start, then bend your knees by pulling your heels toward your glutes, with your pelvis rising along with them. Squeeze your hamstrings hard for one second with knees fully bent, then return under control over 2 to 3 seconds without ever fully setting your pelvis on the floor.
How far do I bend my knees?
Go for the end: heels as close as possible to your glutes, knees fully bent. It's the shortened position that loads the hamstring on this movement, not the start with straight legs. If you can't finish cleanly, reduce the range at the bottom rather than rush the top, and on the way back never set your pelvis down, keep the line.
What should I feel?
The back of your thighs should burn, especially when your heels are close to your glutes. If you feel your calves, you're pushing with your toes instead of bending the knee: wedge your heels well into the straps. If you feel your lower back, your pelvis is sagging, reactivate your glutes to hold the body line.
What tempo for this exercise?
Controlled bend, a one-second pause with knees fully bent while squeezing hard, then a braked return over 2 to 3 seconds. The pause at the top isn't decorative: it's the moment when the hamstring takes the most, so it's what makes the set productive. Chain reps without jerking to keep tension continuous.