Suspension Trainer Hamstring Curl
A floor hamstring curl with both heels in suspension cradles and the hips raised.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Knee flexion
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hang the trainer from a fixed overhead bar or post rated to hold your body weight. Check the anchor and straps before use.
- Set the foot cradles near floor height and place one heel in each cradle.
- Lie on the back with the arms on the floor and the legs nearly straight.
Do the rep
- Lift the hips and bend both knees to draw the heels toward the buttocks.
- Extend both knees under control while keeping the hips raised; lower the hips to end the set.
What counts as a rep
A rep counts when both knees bend and straighten without the hips sagging; count one curl and return as one rep.
One rep counts when both knees bend and straighten without the hips sagging; count one curl and return as one rep.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the hips level.
- Move at a steady speed.
- Use a steeper body angle when the reps get easy.
Common mistakes
Dropping the hips
What you seeThe pelvis sinks as the legs straighten.
FixUse a shorter extension range and end the set before the hips sag.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the anchor, straps or foot cradles move or slip.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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