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TRX glute and hamstring exercises (The BEST 2)

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 […]

Written By TRX Traveller

On 16th July 2021
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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

TRX HAMSTRING CURLS

  • 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

TEMPO⁣:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

  • 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…

TRX STRAIGHT LEG EXTENSIONS

  • 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.

TEMPO⁣:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

  • 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

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TRX glute and hamstring exercises (The BEST 2)

Adam, TRX Traveller

Adam, TRX Traveller

Founder

It’s my mission and passion to help people gain Fitness Freedom and achieve their fitness goals absolutely anywhere using a TRX or Resistance Band.

I used to have an unhealthy psychological reliance on gyms, believing I had to be close to one or in one at all times to achieve my fitness goals. It was limiting and confining.

Now, 6+ years later having TRX’d across 32 countries, I feel in the best shape of my life after implementing the HUGE fitness possibilities achievable anywhere with a TRX or Resistance Band.

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

Copyright © 2021 TRX Traveller - All Rights Reserved

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

Copyright © 2020 TRX Traveller - All Rights Reserved

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