Hamstring Runner (TRX / Suspension Trainer)

A dynamic hamstring exercise where one leg performs a curl while the other extends, simulating a running motion with resistance.

Instructions

1. Anchor the TRX straps at low height.
2. Position yourself on your back with your feet in the TRX stirrups.
3. Press through your feet to elevate your hips off the ground.
4. Bend one knee and pull that foot toward your hip while extending the other leg.
5. This creates an alternating motion similar to running while maintaining hip elevation.
6. Quickly switch legs, extending the bent leg while bending the other leg.
7. Continue alternating in a running motion for the desired number of reps or time.
8. Maintain elevated hips throughout the movement.

Tips

• The alternating motion challenges hamstring and hip flexor coordination.
• Keep your hips elevated throughout to maximize glute and hamstring engagement.
• The tempo should be controlled and deliberate, not rushed.
• Both sides work simultaneously in this exercise, providing bilateral training.
• Focus on feeling the hamstring engagement as you pull each leg toward you.