Quick Answer
Suspension Hamstring Curl is a intermediate strength exercise that targets your hamstrings. It uses a suspension. Lie on your back with your heels placed in the suspension trainer cradles and legs extended.
Video Tutorial
How to Perform the Suspension Hamstring Curl
- 1
Lie on your back with your heels placed in the suspension trainer cradles and legs extended.
- 2
Lift your hips off the floor, engaging your glutes and core.
- 3
Pull your heels toward your glutes by bending your knees, then slowly return to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Suspension Hamstring Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Suspension Hamstring Curl work?
The Suspension Hamstring Curl primarily works your hamstrings. Secondary muscles include the glutes and core.
What equipment do I need for the Suspension Hamstring Curl?
The Suspension Hamstring Curl needs a suspension. You can perform it at home or at the gym as long as you have what's listed.
Is the Suspension Hamstring Curl suitable for beginners?
The Suspension Hamstring Curl is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Suspension Hamstring Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Suspension Hamstring Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.