Suspended Straight Hip Leg Curl
The Suspended Straight Hip Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the Erector Spinae, Gluteus Maximus. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Straight Hip Leg Curl is an intermediate isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gastrocnemius (Medial), Gracilis, Sartorius, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Gluteus Maximus act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
How to Perform
Preparation
- Sit on floor facing suspension trainer in low position.
- Place heels in loops with soles contacting handles.
- Lay supine, extend legs out straight, and place arms on floor off to sides.
- Straighten low back, knees, and hips, raising back and hips off of floor.
Execution
- Bend knees, pulling heels toward rear end while keeping hips and low back straight.
- Raise up until lower legs are vertical or fully flexed.
- Lower body to original position by straightening knees, maintaining straight hip position.
- Repeat.
Comments
- Keep hips straight throughout movement.
- With hips fully extended, Hamstrings enteractive insufficiencynear complete knee flexion.
- Dorsal flexionof ankle reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.