Suspension Single Leg Hamstring Curl

Instructions for proper form

Begin by lying supine on the floor with your feet secured in the suspension trainer. Keep your hips elevated, forming a straight line from your shoulders to your heels. Engage your core. Flex one knee to bring your foot towards your glutes while maintaining balance on your supporting leg. Ensure that your hips stay elevated and your body remains in a straight line throughout the movement. Slowly return to the starting position and repeat with the other leg. Maintain a steady and controlled movement to avoid swinging.

Common mistakes to avoid

Avoid arching your lower back, as this can lead to injury. Do not allow your hips to drop during the movement, and ensure that you do not use momentum to pull the leg up. Do not rush the movement; focus on control.

Benefits

Specific benefits of the exercise

This exercise specifically targets the hamstrings, promoting strength, stability, and flexibility in the muscles and connective tissues. It helps improve muscle imbalances between the hamstrings and quadriceps, which is crucial for athletic performance and injury prevention.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect to see increased strength and hypertrophy in the hamstrings within 4 to 6 weeks. Improved balance and core stability may also be noticeable as you progress..

Who this exercise is best for

This exercise is best for intermediate to advanced trainees looking to develop lower body strength, particularly in the hamstrings. It is also suitable for athletes who require hamstring strength for sports performance and those recovering from leg injuries.

Scientific studies supporting its effectiveness

Research has demonstrated that suspension training can effectively enhance peak muscle activation in the hamstrings and promote greater muscle hypertrophy compared to traditional bodyweight exercises. Studies show that exercises targeting the hamstrings can significantly reduce the risk of injury in athletes.

Variations

Beginner modifications

For beginners, perform the single leg curl with a bent knee resting on the ground or hold the other leg in a lowered position (not fully extended) to reduce strain. You can also reduce the range of motion by only curling partially.

Advanced progressions

Advanced variations include adding a pulse at the top of the curl for extra time under tension or incorporating a stability ball for added instability. You can also perform the exercise with additional weights or resistance bands attached to the suspension trainer.

Integrations

Complementary exercises

Complementary exercises include deadlifts (conventional or single-leg), glute bridges, or hip thrusts, which also target the hamstrings and improve overall posterior chain strength.

Super set recommendations

Consider supersetting with squats or leg presses to further exhaust the leg muscles. You can also superset this exercise with a core workout, like planks or mountain climbers, to enhance core strength.

Sample workout routines

A sample workout might include: 1) Suspension Single Leg Hamstring Curl (3 sets of 10-12 reps per leg), 2) Glute Bridges (3 sets of 10-15 reps), 3) Squats (3 sets of 10-12 reps), 4) Planks (3 sets of 30-60 seconds).

Exercise combinations

Combine this exercise with other lower-body movements like lunges, calf raises, and core exercises for a well-rounded workout targeting lower body strength and stability.

Best time to do this exercise in your workout

It is best to perform this exercise early in your lower body workout routine when you are fresh, ideally after your warm-up and before exercises targeting the quadriceps or overall lower body compound exercises.