Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Suspension Trainer
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Suspension Trainer Alternating Hamstring Pull-In
Suspension Trainer
Hamstrings
Suspension Trainer Single-Leg Hamstring Curl
Suspension Trainer
Hamstrings, Glutes
Suspension Trainer Hamstring Runner
Suspension Trainer
Hamstrings, Glutes
Suspension Trainer Hip Thrust
Suspension Trainer
Glutes, Hamstrings
Suspension Trainer Lower Back Stretch
Suspension Trainer
Lower Back, Hamstrings
Suspension Trainer Reverse Mountain Climber
Suspension Trainer
Glutes, Hamstrings
Suspension Trainer Reverse Plank
Suspension Trainer
Glutes, Hamstrings
Suspension Trainer Single-Leg Romanian Deadlift
Suspension Trainer
Hamstrings, Glutes
Suspension Trainer Forearm Plank
Suspension Trainer
Abs, Obliques
Suspension Trainer Overhead Squat
Suspension Trainer
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
