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TRX Alternating Hamstring Pull-In being performed with proper form
TRX Alternating Hamstring Pull-In demonstration video — proper form for the full movement.

How to do a TRX Alternating Hamstring Pull-In

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
119,886
Popularity Rank
765th
Difficulty
Beginner
Hamstrings Strength
62 mSCORE 86th
Equipment Required

Workouts with TRX Alternating Hamstring Pull-In

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Glutes, Calves

    Instructions for Proper Form

    TRX Alternating Hamstring Pull-In is a compound exercise that primarily targets your hamstrings and glutes. By suspending your body with TRX straps, you add instability, which further engages your core and stabilizing muscles. Alternating the pull-ins helps ensure balanced muscle development and prevents compensating for any strength discrepancies between sides. This is an excellent exercise for building hamstring strength and improving overall stability.

    1. Lie flat on your back with your legs extended and feet positioned underneath the TRX anchor point.
    2. Place your heels into the handle straps so that they are elevated 1-2’ above the ground.
    3. Brace your core to keep a neutral spine as you lift your hips to make a straight alignment from your heels to your shoulders.
    4. With your arms extended to your sides and palms facing down, flex one knee to a 90 degree angle keeping a straight alignment from your knees to your shoulders.
    5. Return to the starting position. Then switch sides, and repeat.

    Sets & Reps Calculator

    Average TRX Alternating Hamstring Pull-In standards by male, female, gender, weight, age and height

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      3
      sets
      12
      reps
      1 Set Max
      14
      reps
    • intermediate
      4
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      reps
      15
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      4
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      13
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      16
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    Alternatives & Variations to TRX Alternating Hamstring Pull-In

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