The hamstrings are a group of muscles that assist in hip and knee stabilization, and when this muscle group is underdeveloped, it can lead to future injury. But we can prevent that!

Let’s train them in the most fun way possible—by using the TRX Suspension Trainer!

Take your straps to mid-calf length and then place your heels in the foot cradles (ground facing the anchor point) for all three movements.  

1. TRX Hamstring Bicycle

With downward pressure and your toes flexed back toward your shins, lift your hips off of the ground. While keeping pressure in both foot cradles, drag one heel in towards your body. Follow with the other heel, ensuring the straps are not sawing. 

Take it from the top and bring your hips back down to the ground.

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2. TRX Hip Press

Begin with your knees bent to 90-degrees and your feet directly under your anchor point. While keeping your knees at 90-degrees, lift your hips off of the ground until they are in line with your shoulders and knees. Lower down until you gently tap the ground, then repeat.

If you’re not ready to start on the straps, you can try these on the ground with your feet out of the foot cradles.

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3. TRX Hip Abduction

Begin with downward pressure in the foot cradles and your toes back toward your shins.  Press your feet as far apart as possible, hold for a second, then return to the starting position.

To dial this back a notch, you can keep hips on the ground.

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Thanks for checking out this week’s TRX Move of the Week! If you missed last week’s episode with Shana, check it out here.

Shana is a TRX and American Council of Exercise master instructor, a content contributor for Under Armour, and a six-time world champion lumberjack athlete. She holds a degree in Kinesiology- Exercise Science from the University of Wisconsin, Madison and is a certified personal trainer through ACE, NASM, and NFPT. An energetic and personable speaker, she is also the National Spokesperson for the Huntington’s Disease Society of America.

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TRX founder and inventor Randy Hetrick spent 14 years serving as a Navy SEAL commando. His career would inspire him to to develop what is now known as TRX Suspension Training. Join the TRX journey from TRX Suspension Traning to TRX Rotational Training and the multi-modality TRX Functional Training Circuit.


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