Suspended Hanging Leg Curl
The Suspended Hanging 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, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris, Rhomboids, Tibialis Anterior, Trapezius (Lower), Trapezius (Middle). It is a suspension isolation exercise at intermediate difficulty.
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
Front
Back
Primary
Secondary
Stabilizer
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 External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Tibialis Anterior (calves)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
Instructions
- Preparation: Lay supine under suspension trainer and grasp handles. Straighten and raise body off of floor keeping heels on floor. Execution: Pull body toward feet by bending knees and hips. Roll onto feet until knees are fully flexed. Return body to original position by extending knees and hips. Repeat. Comments: This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Positioned handles so back is slightly above floor once grip is established. Keep low back straight, maintaining approximate height from floor throughout movement. Hamstrings seemingly acts as a dynamic stabilizer, since it shortens through knee, while it lengthens through hip. However, net contraction actually appears to occur, since hip flexes only about 50%, while knee flexes nearly 100%, allowing hamstrings to remain in a mechanically strong position throughout movement.
Alternative Exercises
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