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TRX Hamstring Curl With the Hips Held in a Bridge

IntermediateStrengthTier T2

Lie on your back with both heels in suspension foot cradles. Lift the hips into a bridge, then curl both heels toward the buttocks while the hips stay up.

Targets: Hip
Muscles: Gluteus Maximus, 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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine with both heels settled into the suspension foot cradles.
  • Set the arms flat by the sides with the cradles taut.
  1. She lies supine on the floor with both heels resting inside the two suspension foot cradles, legs extended and her arms flat by her sides.

    Step 1 of 5

    Lie on the back with both heels settled into the foot cradles.

  2. She lifts her hips off the floor into a straight bridge line from shoulders to knees, both heels still in the cradles and her legs extended.

    Step 2 of 5

    Lift the hips into a bridge while the heels stay in the cradles.

  3. She curls both heels toward her glutes inside the cradles, knees bending, while her hips stay lifted in the bridge line.

    Step 3 of 5

    Curl both heels toward the glutes while the hips stay elevated in the bridge.

  4. She re-extends her legs back out inside the cradles, her hips still held high in the bridge before any lowering.

    Step 4 of 5

    Extend the legs back out while the hips stay lifted.

  5. She lies supine on the floor with both heels resting inside the two suspension foot cradles, legs extended and her arms flat by her sides.

    Step 5 of 5

    Lie on the back with both heels settled into the foot cradles.

Safety Information

Keep the chest lifted and the hips held high so the bridge never drops during the curl. Set the cradles low enough that the heels settle in without the hips touching down. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.