TRX Hamstring Curl
The TRX Hamstring Curl primarily works the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary activation of the Gluteus Maximus and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a suspension isolation exercise at intermediate difficulty.
The TRX Hamstring Curl is an intermediate isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary engagement of the Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Lie on your back with feet in suspension straps and curl your legs toward your body.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Semimembranosus, Semitendinosus |
| Secondary | Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head), Semimembranosus, and Semitendinosus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Maximus assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Semimembranosus (hamstrings)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp suspension trainer handles.
- Lean body to create resistance angle.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Biceps Femoris (Long Head), Semitendinosus, Semimembranosus.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Semimembranosus, Semitendinosus) and can be substituted based on your equipment or variation preferences.
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