TRX Hamstring Runner
The TRX Hamstring Runner is a dynamic suspension exercise that targets the posterior chain by combining a glute bridge with an alternating leg curl motion. It effectively strengthens the hamstrings and glutes while challenging core stability and hip control.
Hamstrings are highly susceptible to cramping and strain when fatigued, making recovery data crucial for this exercise. The AI analyzes your sleep quality, HRV, and recent lower-body training volume to determine if your posterior chain is recovered enough for this stability-demanding movement. If your recovery metrics are low, the app may suggest regressing to a stable machine variation or reducing the set duration to prevent form breakdown.
Form Cues
- Lift hips to maintain a straight line from shoulders to knees
- Squeeze glutes continuously to prevent sagging
- Drive one heel towards your glutes while extending the other leg
- Maintain even tension on the TRX straps
- Keep your core braced tight
- Don't let your hips drop towards the floor
- Don't saw the straps back and forth
- Don't arch your lower back excessively
- Don't allow the straps to go slack
Common Mistakes
- Sagging hips
- Sawing the straps
- Overarching the lower back
- Rushing the tempo
- Uneven foot pressure
Muscles Worked
This exercise primarily isolates the hamstrings through dynamic knee flexion while simultaneously demanding isometric contraction from the glutes to maintain hip extension. It also heavily engages the core musculature to prevent rotational instability as you alternate legs, making it a comprehensive posterior chain builder.
Primary
Secondary
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