Suspension Hamstring Curl

Instructions for proper form

1. Lie on your back with your heels placed in the suspension straps. Make sure your legs are straight and your body is aligned. 2. Engage your core and press your lower back into the ground to prevent arching. 3. Bend your knees to pull your heels toward your glutes, lifting your hips off the ground. 4. Squeeze your hamstrings at the top of the movement. 5. Slowly lower your hips and extend your legs back to the starting position without letting your back arch. 6. Repeat for the desired number of reps, keeping your movements controlled throughout.

Common mistakes to avoid

1. Arching or overextending the lower back. 2. Not keeping the hips elevated or allowing them to sag. 3. Performing the movement too fast which may lead to poor form. 4. Not engaging the core which can lead to instability.

Benefits

Specific benefits of the exercise

The Suspension Hamstring Curl specifically targets the hamstrings, improving muscle strength, size, and endurance in this area. It also helps build core stability due to engagement during the exercise.

Expected results and timeframe

With consistent training, you may notice improved hamstring strength and stability within 4-6 weeks. Visible muscle tone may take around 8-12 weeks depending on training frequency and diet..

Who this exercise is best for

This exercise is ideal for novice trainers looking to strengthen their hamstrings, as well as athletes focused on developing lower body strength and stability.

Scientific studies supporting its effectiveness

Research indicates that isolation exercises targeting the hamstrings can effectively increase strength and hypertrophy, leading to enhanced functional performance and reduced injury risk (e.g., study on resistance training adaptations).

Variations

Beginner modifications

1. Hamstring Bridge: Instead of using suspension straps, perform a bridge with feet flat on the floor. 2. Use a stability ball under your feet to initiate a simpler curl. 3. Reduce range of motion by only curling partway towards the glutes.

Advanced progressions

1. Single-leg Suspension Hamstring Curl: Perform the curl using one leg, maintaining balance and stability. 2. Add resistance bands around your ankles for increased difficulty. 3. Combine the movement with a hip thrust.

Integrations

Complementary exercises

Integrate lunges, squats, and glute bridges to create a complete lower body workout focused on strength and stability.

Super set recommendations

Perform the Suspension Hamstring Curl followed immediately by a Squat or a Deadlift to maximize leg engagement and muscle fatigue.

Sample workout routines

1. Warm-up: Dynamic leg stretches, light jogging. 2. Main Set: 3 sets of 12-15 reps of Suspension Hamstring Curls, followed by Goblet Squats and Plank Holds. 3. Cool Down: Static hamstring stretches.

Exercise combinations

Combine with upper body exercises such as Push-ups or Dumbbell Rows to create a full-body workout while allowing leg recovery time.

Best time to do this exercise in your workout

Best performed in the lower body section of your workout routine, either at the beginning to target hamstrings or towards the end for isolation work after compound lifts.