Suspension Leg Curl
Suspension Leg Curl Exercise Description
The Suspension Leg Curl is a bodyweight posterior-chain exercise performed with a suspension trainer. It primarily targets the hamstrings through knee flexion while the gluteus maximus maintains hip extension; the core and shoulders stabilize the trunk on an unstable surface. Performed supine with heels in the foot cradles, you lift into a straight “bridge” from shoulders to ankles, then curl the heels toward the hips without letting the pelvis drop or the low back arch. The straps demand even tension and pelvic control, improving coordination and strength of the hamstrings across a long range of motion. Keep a neutral spine, level hips, and steady breathing throughout for clean, efficient reps.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head
- Assisting Muscles: Gastrocnemius - Medial Head, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Hamstring
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Suspension Leg Curl Exercise
‘- Lie on your back facing the anchor and place both heels in the foot cradles; legs extended, toes pulled up (dorsiflexed).
– Set your arms on the floor about 30–45° from your torso with palms down for a stable base.
– Brace your core and lightly posteriorly tilt the pelvis to set a neutral spine.
– Drive your heels down into the straps and lift your hips until your shoulders, hips, and ankles form a straight line.
– Maintain hip extension and even strap tension; avoid rib flare and keep your head/neck neutral.
– Bend your knees to pull your heels toward your hips, keeping knees hip-width and tracking straight ahead.
– Squeeze glutes to keep the pelvis level; do not let the hips sag or the low back arch.
– Pause briefly with hamstrings engaged, then extend the knees under control back to nearly straight without locking.
– Keep toes dorsiflexed and pressure through the heels; do not push through the toes or allow straps to saw or swing.
– Exhale as you curl; inhale as you extend while maintaining a steady, controlled tempo.
Suspension Leg Curl Tips
‘- Keep your toes pulled up (dorsiflexed) and your heels securely in the foot cradles before you start.
– Place your arms on the floor about 30–45° from your torso with palms down to create a stable base.
– Brace your core and gently posteriorly tilt your pelvis to establish a neutral spine before lifting.
– Drive your heels down into the straps and lift until your shoulders, hips, and ankles form a straight line.
– Maintain hip extension and even strap tension, avoiding rib flare and keeping your head and neck neutral.
– Bend your knees with feet hip-width, pulling your heels toward your hips while tracking straight ahead.
– Squeeze your glutes to keep the pelvis level and prevent the hips from sagging or the low back from arching.
– Pause briefly with your hamstrings engaged, then extend your knees under control to nearly straight without locking.
– Keep pressure through your heels, toes dorsiflexed, and avoid pushing through the toes or letting the straps saw or swing.
– Exhale as you curl your heels in and inhale as you extend, using a steady, controlled tempo.
Suspension Leg Curl Beginner Introduction
The Suspension Leg Curl is a bodyweight move using a suspension trainer that challenges the entire back side of the body. In a face-up position with the heels supported by the straps, the body lifts into a straight, bridged line while the legs bend and straighten. The main effort comes from the hamstrings as the knees draw in, with the glutes holding the hips up and the core and shoulders working to steady the torso against the shifting straps.
Because the feet are suspended, the exercise emphasizes control, balance, and even pressure through both legs rather than just raw strength. The unstable setup encourages strong coordination between the hamstrings, glutes, midsection, and upper body over a long bending-and-extending motion at the knees. Attention to smooth, continuous breathing and steady posture helps each repetition feel organized and efficient, turning a simple bridge and curl pattern into a demanding full-body stability challenge.