TRX Alternating Hamstring Pull-In
The TRX Alternating Hamstring Pull-In is a suspension exercise that isolates the hamstrings and glutes while challenging core stability. By keeping the hips elevated and alternating single-leg curls, this movement corrects strength imbalances and builds endurance in the posterior chain.
Because this exercise targets the hamstrings unilaterally, the AI uses your performance data to detect strength imbalances between your left and right sides, potentially adjusting rep targets to correct symmetry. Additionally, by monitoring your daily recovery and HRV, the app can determine if your posterior chain is recovered enough for this stability-focused movement or if a more stable regression like a machine curl is safer for today's session to prevent cramping.
Form Cues
- Keep your hips elevated and level throughout the entire set
- Squeeze your glutes to maintain a straight line from shoulders to knees
- Pull your toes toward your shins to engage the hamstrings
- Drive your heels firmly down into the foot cradles
- Brace your core to prevent your body from swaying
- Don't let your hips sag towards the floor as you extend your legs
- Don't allow the TRX straps to 'saw' back and forth unevenly
- Don't arch your lower back to compensate for hamstring fatigue
- Don't rush the movement; control the extension phase
Common Mistakes
- Sagging hips during the curl
- Sawing the straps
- Hyperextending the lower back
- Rushing the tempo
- Forgetting to breathe
Muscles Worked
This exercise primarily targets the hamstrings through knee flexion while the glutes work isometrically to maintain hip extension. It also heavily engages the core musculature, specifically the obliques and rectus abdominis, to prevent rotation and stabilize the pelvis during the alternating leg movement.
Primary
Secondary
Get Personalized Coaching for TRX Alternating Hamstring Pull-In
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.