Alternating TRX Hamstring Pull-In

1. Attach a suspension trainer to a secure anchor point above head height.

2. Lie down on your back on the floor and place your heels into the foot cradles of the suspension trainer. Your legs should be fully extended and raised off the ground, with the suspension straps keeping them elevated.

3. Activate your core, glutes, and hamstrings to lift your hips off the ground into a suspended plank position, aligning your knees, hips, and shoulders.

4. Maintain a straight body line, alternately drive one knee toward your chest while keeping the other leg extended. This motion will mimic a running action.

5. Pull one knee in, ensure you are engaging your hamstrings and glutes while keeping your hips elevated.

6. Extend the knee back to the starting position and switch to the other leg, repeating the knee drive with alternating legs.

7. Your core should be engaged throughout the movement to prevent sagging or arching of the lower back.

8. Continue the movement for the desired number of repetitions, treating the action of both legs as one repetition.

9. Controlled movement is crucial throughout the exercise with a focus on the contraction of the hamstrings and glutes.

10. Rest as needed between sets.

11. Safety Tips: Warm up properly before engaging in this exercise to prepare your muscles. Focus on maintaining proper form, especially keeping the hips elevated and the back in a neutral position to prevent strain. Begin with a lower number of repetitions and sets, then progress as strength and stability improve. If you experience any pain, especially in the back or hamstrings, stop the exercise.