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Best Advanced Hamstrings Workouts With Trx

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About

This workout incorporates exercises that focus on developing the hamstrings, which are the muscles located on the backside of the thighs responsible for knee flexion and hip extension.

Using TRX suspension training equipment allows various bodyweight-based movements, with adjustable bands for a range of difficulties and experienced-level exercises.

Advanced practitioners with over four years of weightlifting experience will engage in complex and efficient movements tailored to maximize results in strength and flexibility.

The 3 Best Advanced Hamstrings Exercises with TRX

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. TRX Alternating Hamstring Pull-In

    TRX Alternating Hamstring Pull-In demonstration video — proper form for this exercise.
    SETS LOGGED
    111,971
    Hamstrings Strength
    62 mScore
    Hamstrings
    Photo of TRX
    TRX

    The TRX Alternating Hamstring Pull-In is an exercise that strengthens your hamstrings and glutes while also working your core. Using TRX straps creates instability, which helps improve your overall balance and muscle coordination.

    How to do it

    1. Lie on your back with your legs straight and heels in the TRX straps, elevated above the ground.
    2. Engage your core and lift your hips until your body forms a straight line from heels to shoulders.
    3. Bend one knee to a 90-degree angle while keeping your hips lifted and body aligned.
    4. Return to the starting position and switch legs. Repeat.
    Sets, Reps, Weight
    1
    13reps
    2
    13reps
    3
    13reps
    4
    13reps
    Full Video & Instructions

  • 2. TRX Bridge

    TRX Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    62,031
    Hamstrings Strength
    88 mScore
    Hamstrings
    Photo of TRX
    TRX

    The TRX Bridge is a challenging version of the Hip Thrust that focuses on strengthening your glutes and hamstrings. By using TRX straps for your feet, this exercise adds instability which enhances muscle engagement and allows for a greater range of motion.

    How to do it

    1. Lie on your back with your heels in the TRX loops.
    2. Bend your knees at a 90-degree angle.
    3. Lift your hips to create a straight line from your knees to shoulders.
    4. Lower back down and repeat for the desired number of repetitions.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 3. TRX Hamstring Runner

    TRX Hamstring Runner demonstration video — proper form for this exercise.
    SETS LOGGED
    50,873
    Hamstrings Strength
    90 mScore
    Hamstrings
    Photo of TRX
    TRX

    The TRX Hamstring Runner is an effective exercise that focuses on the muscles on the back of your body. It strengthens your core and enhances the stability of your hamstrings while being performed on your back, similar to Mountain Climbers.

    How to do it

    1. Lie on your back with your legs extended and heels in the TRX loops.
    2. Lift your hips off the ground.
    3. Pull your right heel towards your torso, then return it to the starting position.
    4. Next, pull your left heel towards your torso and continue alternating legs for the desired time or reps.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions