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Suspension Trainer Hamstring Curl
A suspension exercise targeting the hamstrings and glutes to build posterior chain strength and core stability; commonly used for injury prevention and functional conditioning.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Obliques, Lower Back
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max, Glute Medius
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the suspension trainer straps to mid-calf length. Lie supine on the floor with heels secured in the foot cradles and arms resting at your sides.
- Drive heels down and lift hips until the body forms a straight line from shoulders to feet.
- Brace core and maintain hip elevation throughout the movement.
- Flex knees to pull heels toward glutes while keeping hips high.
- Squeeze hamstrings firmly at the peak of the curl.
- Control the extension of the legs back to the starting straight-leg bridge position.
Coaching Tips
Form Cues
- Hips up
- Heels to butt
- Ribs down
- Squeeze glutes
Breathing
Exhale as you curl your heels in, inhale as you extend your legs back out.
Tempo
3-0-1
Range of Motion
From fully extended legs (hips elevated) to knees bent at approximately 90 degrees or more.
Safety
Safety Notes
- Ensure the anchor point is secure before starting.
- Stop if you feel sharp pain in the lower back.
- Avoid if experiencing acute hamstring strain.
Spotting
Not recommended; self-spot by lowering hips to the floor if fatigue sets in.
Common Mistakes
- Hips sagging during the curl
- Hyperextending the lower back
- Rushing the eccentric phase
- Sawing the straps back and forth
When to Avoid
- Hamstring strain
- Lower back injury
- Knee instability
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for bridge
Build Up First
- Master basic glute bridge
- Core bracing proficiency
Also known as
TRX Hamstring Curl, Suspension Leg Curl, TRX Leg Curl, Suspension Bridge Curl, Heels In Hamstring Curl
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