Suspension Leg Curl
Also known as: TRX Leg Curl, TRX Hamstring Curl, Suspension Trainer Leg Curl, Suspension Hamstring Curl
StrengthBalanceFunctional
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Description
A bodyweight hamstring curl lying on your back with both heels in the foot cradles of a suspension trainer. Hold your hips up in a bridge, bend your knees to pull your heels toward your glutes, then straighten your legs slowly without letting your hips drop.
How to Perform
- Adjust the straps so the foot cradles hang about mid-calf height above the floor.
- Lie on your back with your feet under the anchor point and place both heels in the foot cradles.
- Rest your arms on the floor by your sides, palms down.
- Brace your core, squeeze your glutes and lift your hips until your body forms a straight line from shoulders to heels.
- Bend your knees and pull your heels toward your glutes, keeping your hips high.
- Pause briefly, then straighten your legs slowly while holding your hips up.
- Lower your hips to the floor only after the last rep.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Push your hips higher as your knees bend, so at the top your body forms a line from shoulders to knees.
- Press your heels down into the cradles for the whole set to keep the straps taut.
- Keep your feet and knees hip-width apart so both straps move evenly.
- To make it easier, shorten the range or rest your hips on the floor between reps.
- To make it harder, slow down the leg extension or progress to the single-leg version.
Common Mistakes
- Letting the hips sag toward the floor as the legs straighten.
- Arching the lower back instead of lifting with the glutes and keeping the ribs down.
- Pulling the heels in with momentum so the straps swing.
- Stopping the curl halfway instead of bringing the heels close to the glutes.
- Pushing hard through the arms to hold the hips up.
- Not straightening the legs fully between reps.
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