By Brian Diaz
One of the more often overlooked areas in training plans for endurance athletes is the hamstrings. So many personal trainers and coaches work the quads, calves, and glutes in the lower body but neglect the other component of the lower quadrant, the hamstrings. I’ll admit there are not as many exercises dedicated to strengthening the hamstrings but that should not make you overlook this powerhouse muscle group and balancer to stabilization with the quads. Some can even argue that the proximal attachment of the hamstrings can affect the position of the pelvis and ultimately be considered part of the ever-popular and trendy term, the core.
The TRX, and other suspension trainers, are a unique medium to use body weight and get in a great isolateral strengthening exercise for the hamstrings.
Starting on your back with the knees bent to a 90-degree bend and both heels in the straps at the end of the TRX straps, elevate the hips off the ground, creating a straight line from shoulders to knees. Keeping the pelvis in this position without dropping or overextending, go into the bicycle motion concentrically contracting the hamstring and pulling one leg in while controlling the extension eccentrically of the other opposite leg. Continue with the bicycle motion, alternating until you have completed 15-20 times on each side or until form breaks and the pelvis starts to lower.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
