TRX Hamstring Curl (Hips Elevated)

An advanced hamstring isolation exercise performed with hips elevated, increasing the difficulty and range of motion compared to grounded variations.

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 lift your hips off the ground, elevating them high.
4. Keep your torso and hips elevated throughout the movement.
5. Bend your knees and pull your feet toward your hips in a hamstring curl motion.
6. Pause briefly when your knees are bent and your heels are close to your glutes.
7. Extend your legs back to the starting position in a controlled manner.
8. Repeat for the desired number of reps.

Tips

• Elevating the hips increases the difficulty significantly compared to grounded hamstring curls.
• Maintain hip elevation throughout the entire set; sagging hips reduce the intensity.
• This variation allows greater range of motion and deeper hamstring engagement.
• Keep tension on the hamstrings throughout both phases of the movement.
• Control the eccentric (leg extension) phase to maximize muscle damage and growth.