TRX Hamstring Curl

Muscles worked by the TRX Hamstring Curl

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemiusGlutesGluteus Maximus

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Hamstring Curl

1. Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees.
2. Lift your hips off the floor, creating a straight line from knees to shoulders.
3. Extend your legs forward, maintaining hip elevation and core tension.
4. Pull your heels back towards your glutes, contracting your hamstrings forcefully.
5. Control the movement, avoiding any drop in hip height throughout the set.

Form tips

• Keep your core braced to prevent your hips from sagging.
• Focus on a strong hamstring contraction at the peak of the curl.
• Control the eccentric phase by slowly extending your legs.

At a glance

TRX Hamstring Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Lying Leg Curl
• Nordic Hamstring Curl
• Seated Leg Curl
• Single Leg Lying Leg Curl
• Stability Ball Leg Curl
• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-hamstring-curl",
  "name_en": "TRX Hamstring Curl",
  "name_de": "TRX Hamstring-Curl",
  "name_es": "Curl de Isquiotibiales con TRX",
  "description_en": "This isolation exercise uses a suspension trainer to target the hamstrings, glutes, and calves by curling the heels towards the glutes.",
  "description_de": "Diese Isolationsübung mit dem Schlingentrainer zielt auf die Oberschenkelrückseite, Gesäßmuskulatur und Waden ab, indem du die Fersen zum Gesäß ziehst.",
  "description_es": "Este ejercicio de aislamiento utiliza un entrenador de suspensión para trabajar los isquiotibiales, glúteos y pantorrillas al flexionar los talones hacia los glúteos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "calisthenics"
  ],
  "variation_group": "leg-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees.",
    "Lift your hips off the floor, creating a straight line from knees to shoulders.",
    "Extend your legs forward, maintaining hip elevation and core tension.",
    "Pull your heels back towards your glutes, contracting your hamstrings forcefully.",
    "Control the movement, avoiding any drop in hip height throughout the set."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, platziere die Fersen in den Schlingen des Trainers, Knie im 90-Grad-Winkel.",
    "Hebe deine Hüften vom Boden ab, sodass eine gerade Linie von den Knien zu den Schultern entsteht.",
    "Strecke deine Beine nach vorne aus, halte dabei die Hüften oben und die Rumpfspannung aufrecht.",
    "Ziehe deine Fersen kraftvoll zum Gesäß, um die Oberschenkelrückseite stark zu kontrahieren.",
    "Kontrolliere die Bewegung und vermeide ein Absinken der Hüften während des gesamten Satzes."
  ],
  "instructions_es": [
    "Acuéstate boca arriba con los talones en los soportes del entrenador de suspensión, rodillas flexionadas a 90 grados.",
    "Levanta tus caderas del suelo, creando una línea recta desde las rodillas hasta los hombros.",
    "Extiende tus piernas hacia adelante, manteniendo las caderas elevadas y la tensión en el core.",
    "Tira de tus talones hacia tus glúteos, contrayendo los isquiotibiales con fuerza.",
    "Controla el movimiento, evitando que las caderas caigan durante toda la serie."
  ],
  "tips_en": [
    "Keep your core braced to prevent your hips from sagging.",
    "Focus on a strong hamstring contraction at the peak of the curl.",
    "Control the eccentric phase by slowly extending your legs."
  ],
  "tips_de": [
    "Halte deinen Rumpf angespannt, um ein Absinken der Hüften zu verhindern.",
    "Konzentriere dich auf eine starke Kontraktion der Oberschenkelrückseite am Höhepunkt der Bewegung.",
    "Kontrolliere die exzentrische Phase, indem du deine Beine langsam streckst."
  ],
  "tips_es": [
    "Mantén tu core contraído para evitar que tus caderas se hundan.",
    "Concéntrate en una fuerte contracción de los isquiotibiales en el punto máximo del curl.",
    "Controla la fase excéntrica extendiendo lentamente tus piernas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-hamstring-curl-start.webp",
      "peak": "images/flat/trx-hamstring-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-hamstring-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.