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TRX Hamstring Runner being performed with proper form
TRX Hamstring Runner demonstration video — proper form for the full movement.

How to do a TRX Hamstring Runner

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

About this exercise

Sets Logged
55,085
Popularity Rank
879th
Difficulty
Beginner
Hamstrings Strength
91 mSCORE 20th
Equipment Required

Workouts with TRX Hamstring Runner

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Abs, Lower Back

    Instructions for Proper Form

    TRX Hamstring Runner is a compound exercise that primarily targets muscles in the rear chain (backside of the body). It’s most similar to a Mountain Climber, only instead of positioning yourself face down, you’re face up. Like Mountain Climbers this is a great exercise for building core strength, as well as developing strength and stability in your hamstrings.

    1. Lie your back flat on the floor and place your heels inside the TRX loops with extended legs.
 Lift your hips up off the floor and pull your right heel into your torso before returning to your right leg to the extended position.
 Immediately pull your left heel into your torso and continue the alternating sequence for the allotted time or repetitions.

    Sets & Reps Calculator

    Average TRX Hamstring Runner standards by male, female, gender, weight, age and height

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    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to TRX Hamstring Runner

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    2. 2. Seated Leg Curl

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      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    3. 3. Lying Hamstrings Curl

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      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    4. 4. Dumbbell Good Morning

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    5. 5. Kettlebell Swing

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      87.3 mSCORESWAPPED 83 TIMES

      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

    6. 6. Single Leg Romanian Deadlift

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      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    7. 7. Kettlebell Sumo Squat

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      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    8. 8. Deadlift

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      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    9. 9. Medicine Ball Romanian Deadlift

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      46.4 mSCORESWAPPED 55 TIMES

      Adding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.

    10. 10. Cable Row with Squat

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      Cable Row with Squat is a combination movement that entails combining a Squat with a Cable Row. Both of the exercises included in this combination are compound movements. This exercise targets muscles in both your legs and upper body, and is a great combination for developing upper body strength in a squat position.