HingeTRXBW
Supine leg curl using TRX straps around the heels — a joint-friendly, low-equipment hamstring curl that mimics the Nordic curl's knee-flexion demand without kneeling or ankle-anchoring hardware.
Demo: Louie Simmons / Westside Barbell
Sets
3
Reps
10-15
Rest
45s
Contraindications
Low risk overall; avoid with acute hamstring strain. Those with knee pain in deep flexion under load should moderate range.Setup
Lie supine, heels in TRX foot cradles, hips lifted into a bridge, knees extended.
Execution
- 1Maintain a bridged hip position throughout
- 2Curl the heels toward the glutes by flexing the knees
- 3Squeeze hamstrings hard at full flexion
- 4Extend the legs back out under control, keeping hips elevated
Key cues
- Keep hips up throughout — don't let them sag
- Drive the curl from the hamstrings
- Control the extension, don't just let legs fly out
- Squeeze at the top of the curl
Common faults
- Hips dropping during the curl
- Using momentum instead of controlled hamstring contraction
- Insufficient hip bridge height reducing hamstring tension
- Rushing through reps
Tweaks
- Single-leg version for advanced progression
- Add a pause at full flexion
- Slow the eccentric extension phase
Progressions
Muscles
Primary: Hamstrings
Secondary: Glutes, Core
Notes
A practical, low-impact hamstring curl substitute when no GHD, partner, or heavy band is available — Jason's TRX makes this directly accessible.
Sources
- Charles Poliquin - Nordic Hamstring Curl for Hamstring Strength
- NSCA - Eccentric Hamstring Training and Injury Prevention
Attribution: Charles Poliquin