Suspended Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Suspension
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Suspended Leg Curl is a hamstring-focused exercise that also engages the glutes as a secondary target. Using suspension straps, you lie on your back with your heels placed in the straps and lift your hips off the floor while keeping your core engaged. By bending your knees, you pull your heels toward your glutes, then slowly extend your legs back to the starting position, maintaining proper body alignment throughout the movement. This exercise isolates the hamstrings while promoting core stability and glute activation.
How to Perform
Set the suspension straps so they hang at the correct length and hold the handles firmly.
Position yourself on your back and place your heels securely in the straps.
Tighten your core muscles and raise your hips off the ground until your body forms a straight line from shoulders to knees.
Curl your heels inward, bringing them toward your glutes while keeping your hips lifted.
Gradually straighten your legs, returning to the starting position, while keeping your body stable and aligned throughout the movement.
Maintain controlled breathing and avoid letting your hips sag or your lower back arch excessively during the exercise.
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Tips
Keep your body aligned from your head down to your heels throughout the exercise.
Move deliberately, paying special attention when extending your legs back to the starting position.
Keep your abdominal muscles tight and engaged for stability during the entire movement.
Avoid letting your hips drop or your lower back arch as you perform the exercise.
How Not to Perform
Don’t let your hips sag or drop toward the floor during the movement.
Don’t arch your lower back excessively; keep your spine neutral.
Don’t use momentum to pull your heels; control the motion throughout.
Don’t lift your shoulders off the ground; keep your upper back relaxed.
Don’t bend your knees too quickly or jerk them toward your glutes.
Don’t release tension in your core at any point during the exercise.
Don’t place your heels too deep or loosely in the straps, which can cause instability.
Don’t rush the movement; maintain a slow and steady pace to target the hamstrings effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
