Description of Exercise
-Begin this exercise by first looping the TRX bands on the back of your shoes.
-Then lie down on your back.
-Be sure that your feet are side by side before starting the exercise.
-Place your hands to the side of your body and lift your pelvis off of the ground.
-Be sure to tighten the core musculature as you are in this elevated position.
-Next, bend one knee as you keep the other leg straight and keep your pelvis level to the ground.
-Try to bend the bend your knee as far as possible.
-Throughout the exercise, keep your head rested on the ground or mat.
-Repeat the knee bend the appropriate number of repetitions and immediately do the same exercise using the other leg.

Importance
The hamstrings are made up of three main muscles.  This group of musculature play an important role in decelerating the forward movement of the foot and leg in the forward swing phase of the running cycle.  After the leg hits the ground, the hamstrings assist in propulsion of the weight-bearing leg.  The hamstring contracts to flex the knee and to extend the hip to move the body forward during the support phase of the running cycle.

If the strength of the hamstrings is impaired, function of the pelvis, foot, and back are also impaired.  The muscular fibers of the hamstring eventually blend with the musculature of the lower link, and it also connects the knee to the pelvis which is the foundation of the lower spine.  The hamstrings are the anatomical link between the back and foot.  So strengthening the hamstrings can maximize speed and protect the other structures of the lower kinetic chain.

Precautions
Be sure that your spine remains neutral (straight) throughout the entire exercise.  Also, be sure not to hyperextend or overly extend your knees when your legs are straight.  Instead, always keep a minimal bend at the knees.

Recommended Repetitions & Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
TRX Single Leg

Needed Equipment
TRX Suspension Training

Difficulty of Exercise (Guide)