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TRX Hamstring Curl, Hips Grounded

IntermediateStrengthTier T3

You lie on your back with both heels in suspension-strap foot cradles and your legs straight. You bend your knees to pull your heels toward you, keeping your hips on the floor, then straighten your legs.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying on his back, legs straight, both heels resting in strap foot cradles, arms flat on the floor at his sides.

    Step 1 of 3

    Lie on your back with your legs extended and both heels resting in the suspension-strap foot cradles, keeping your hips and low back flat on the floor.

  2. The same man, now with his knees bent and his heels drawn in toward his glutes, still lying with his hips flat on the floor.

    Step 2 of 3

    Bend your knees to bring your heels toward your glutes, maintaining even pressure on the foot cradles and keeping your hips flat on the floor throughout.

  3. A man lying on his back, legs straight, both heels resting in strap foot cradles, arms flat on the floor at his sides.

    Step 3 of 3

    Lie on your back with your legs extended and both heels resting in the suspension-strap foot cradles, keeping your hips and low back flat on the floor.

Safety Information

Keep the hips and low back flat against the floor throughout the curl -- never lift them into a bridge -- because this is the 'Hips Grounded' variant. If you have a hamstring strain, an acute low-back condition, or a hip or knee injury, ask a physical therapist or physician before attempting this exercise, because the hamstrings work against suspended strap tension through a bent-knee range while the hips are held isometrically flat. Stop and extend the legs back to the floor with control immediately if you feel a sharp pain, cramping, or pulling sensation in the hamstring, knee, or low back at any point in the curl. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.