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.
Iridium categorizes this as a knee-flexion accessory movement, tracking your repetition performance relative to body weight to gauge progressive overload. The system often schedules this to add hamstring volume without the spinal loading of heavy deadlifts, adjusting sets to keep you within your Maximum Recoverable Volume. By analyzing your 7-day history, Iridium ensures this exercise complements your hip-dominant work rather than duplicating recent fatigue.
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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