Suspender Leg Curl
Description
The suspender leg curl, also known as the TRX hamstring curl, uses suspension straps anchored overhead. With your heels in the foot cradles and hips lifted in a bridge, you curl your heels toward your glutes against bodyweight resistance. It builds hamstring strength and core stability simultaneously.
Muscle Group
Equipment Required
Suspender Leg Curl Instructions
- Anchor suspension straps overhead with the foot cradles hanging at calf height.
- Lie on your back beneath the straps with heels in the foot cradles.
- Extend your arms by your sides for stability.
- Drive through your heels to lift your hips into a glute bridge position.
- Maintain the bridge with shoulders, hips, and knees in a straight line.
- Curl your heels toward your glutes by bending the knees.
- Pause at the top with knees bent and hips still elevated.
- Slowly extend your legs back to the straight bridge position.
Suspender Leg Curl Form & Visual
Suspender Leg Curl Benefits
- Builds hamstring strength without weights
- Strong glute and core engagement
- Bodyweight progression to heavier curls
- Easy to scale by changing strap length
- Useful for home or travel training
- Develops single-leg control over time
Suspender Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core stabilizers
Suspender Leg Curl Variations & Alternatives
- Stability Ball Leg Curl
- Glute Ham Raise
- Lying Leg Curl
- Nordic Curl
