TRX glute and hamstring exercises (The BEST 2)

Published on: July 16, 2021

The 2 BEST TRX exercises for hamstrings and glutes (back 2 back)… 

Mindful muscle connection, tempo and technique are the focus here.

… and thrusting. Always room for improvement in that area 😯😋

These 2 TRX exercises performed back to back (superset) are, in my opinion, one of the best to develop hamstrings, with secondary activation for glutes:

TRX HAMSTRING CURLS into TRX STRAIGHT LEG EXTENSIONS (or super-hard-squeeze-thrusting) *3 sets


  • Contract the quads when legs are straight to lengthen the hamstrings = bigger range of motion – 🎥 18 sec
  • Squeeze the hams and glutes hard at the top for 2 secs – 🎥 23 sec


  • 4 sec downward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 1 sec pause at the bottom⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣(contract quads)
  • 1 sec contraction upward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec squeeze at the top⁣⁣⁣
  • 6-10 reps

…shorten the straps and move immediately onto…


  • Hard to master these first time, they take practice to build a strong internal feeling. Plus they look silly. Once nailed, the muscle soreness after is 💥
  • Our goal isn’t weight, speed or intensity. Our goal is stretching the hams at the bottom and driving the hips forward to squeeze the hams hard at the top – 🎥 39 secs
  • Stretching to contracting like this encourages hyperplasia, the growth of new muscle fibres.


  • 4 sec downward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec stretch at the bottom⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣
  • 1 sec contraction upward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec hard squeeze at the top⁣⁣⁣
  • 14-20 reps

Why these two? Curls hit the upper area of the hams, Extensions the lower. Feel for yourself. Both activate the glute.

Knee problems? It may be due to quad dominance. These can help by developing the back of the legs and glutes to aid with muscular balance.

Thrust hard 😉 Let me know how you found this post on TRX glute and hamstring exercises (The BEST 2) in the comments below

Keep safe keep healthy

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TRX glute and hamstring exercises (The BEST 2)

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