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Suspension Trainer Single-Leg Hamstring Curl
Suspension trainer exercise that targets the hamstrings and glutes to build posterior chain strength and stability; commonly scaled by performing the movement with both legs.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Lower Back, Calves
Popularity Score
6
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
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Lower Back
5/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the suspension straps to mid-calf height. Lie on your back and place one heel into the foot cradle, extending the other leg straight up or bending it at the hip.
- Drive through the heel to lift your hips into a bridge position.
- Curl the suspended heel toward your glutes while keeping your hips elevated.
- Squeeze your hamstrings at the point of peak flexion.
- Control the descent as you extend the leg back to the starting position.
- Maintain a neutral spine and level hips throughout the movement.
Coaching Tips
Form Cues
- Hips up
- Heel to glute
- Brace core
- Glutes engaged
- Control the return
Breathing
Exhale as you curl your heel in, inhale as you extend the leg back out.
Tempo
3-0-1
Range of Motion
Full extension of the knee to maximum flexion where the heel nears the glutes, keeping hips off the floor.
Safety
Safety Notes
- Ensure the anchor point is secure before starting.
- Stop if you feel sharp pain in the lower back.
- Keep the movement controlled to avoid swinging.
Spotting
Not recommended; perform the bilateral version if unable to maintain form.
Common Mistakes
- Hips sagging
- Hyperextending lower back
- Rushing the eccentric
- Limited range of motion
When to Avoid
- Acute knee injury
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate hip extension
- Ankle dorsiflexion for positioning
Build Up First
- Proficiency in glute bridge
- Core stability basics
Also known as
TRX Single Leg Hamstring Curl, Suspension Strap Single Leg Curl, Unilateral Hamstring Curl, Heel Suspended Leg Curl
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