Suspension Hamstring Runner

Suspension Hamstring Runner

The Suspension Hamstring Runner is a challenging and effective exercise that targets your hamstring muscles while also engaging your core and stabilizer muscles. It is performed using a suspension trainer, such as TRX or Jungle Gym, which allows for a wide range of motion and resistance. This exercise primarily focuses on the posterior chain, including your hamstrings, glutes, and lower back. By strengthening these muscles, you can improve your overall lower body strength, stability, and athleticism. Additionally, the core engagement required during this exercise helps to enhance your balance and coordination. The Suspension Hamstring Runner is a dynamic exercise that involves a combination of leg curls and a running motion. Unlike traditional leg curls, which are performed on a machine, this exercise creates an unstable environment. This instability forces your body to work harder to maintain balance and control, thereby increasing the challenge and effectiveness of the exercise. Incorporating the Suspension Hamstring Runner into your workouts can be beneficial for athletes, runners, or anyone looking to strengthen their lower body and enhance their overall performance. However, it is important to ensure proper form and technique to prevent any potential injuries. Always start with lower intensity and gradually increase the difficulty level as your strength and stability improve. Remember to listen to your body, take breaks as needed, and stay consistent with your training to achieve optimal results.


  • Starting Position: - Adjust the suspension trainer to a low position. - Stand facing away from the anchor point with your feet hip-width apart. Execution: - Engage your core and lean your upper body forward while keeping your back straight. - Lift your left foot off the ground and extend your leg straight in front of you. - Slowly lower your left foot back down while simultaneously lifting your right foot off the ground and extending your right leg in front of you. - Continue alternating legs in a running motion while maintaining a controlled pace. Tips: - Keep your core engaged throughout the exercise to stabilize your body. - Control your descent by lowering your foot slowly. - Exhale during the lifting phase and inhale during the lowering phase. - Focus on maintaining proper form and balance throughout the exercise.

Tips & Tricks

  • Focus on engaging your core throughout the exercise.
  • Incorporate a gradual progression in terms of repetitions and intensity.
  • Maintain a proper body alignment by keeping your back straight and shoulders relaxed.
  • Breathe rhythmically and avoid holding your breath during the movement.
  • Ensure that your body weight is evenly distributed on both legs.
  • Start with a comfortable range of motion and gradually work towards increasing it.
  • Listen to your body and pay attention to any signs of pain or discomfort.
  • Include a proper warm-up and cool-down session to reduce the risk of injury.
  • Combine the suspension hamstring runner with other complementary exercises for a well-rounded workout.
  • Stay consistent with your training routine to see optimal results.


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