Suspender Leg Curl
Expert Advice
Keep your hips elevated throughout the exercise to ensure continuous tension on the hamstrings.
How-to-do Steps
- Lie on your back with your heels in the suspension straps.
- Lift your hips off the ground to enter a bridge position.
- Curl your heels towards your glutes, bending at the knees.
- Extend your legs back to the starting position while maintaining hip elevation.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Leg Curl primarily targets the Hamstrings, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings70%
Secondary
Calves30%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Leg Curl work?
Suspender Leg Curl primarily targets the Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Leg Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Leg Curl suitable for beginners?
Suspender Leg Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
