Suspended Hanging Straight Hip Leg Curl
The Suspended Hanging 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, External Obliques, Gluteus Maximus, Rectus Abdominis, 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 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 while keeping hips and back straight. Roll onto feet until knees are fully flexed. Return body to original position by extending knees maintaining straight hip position. 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 and 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.
Alternative Exercises
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