TRX Hamstring Runner

Hamstrings, glutesTRX Suspension Trainer

Dynamic posterior chain exercise isolating the hamstrings and glutes through alternating leg curls in a supine bridge.

How to do it

1Lie on your back with heels in the TRX cradles and bridge your hips up off the floor.

2Rest your arms on the floor at your sides for balance and brace your core.

3Exhale as you pull one heel toward your glutes while keeping the other leg extended.

4Inhale as you extend that leg back out while simultaneously pulling the opposite heel in.

5Continue alternating legs in a smooth running motion while keeping your hips elevated.

Common mistakes

Letting your hips drop to the floor during leg switches, taking tension off the hamstrings.

Moving too fast and un-controlled, causing the straps to swing wildly.

Failing to keep your core braced, forcing your lower back to compensate for instability.

Breathing

Breathe rhythmically, exhaling as you pull a leg in and inhaling as you switch sides.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.