Suspended Leg Curl
The Suspended 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, Tibialis Anterior. 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 Tibialis Anterior (calves)
Instructions
- 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: Pull heels toward rear end by bending knees and hips simultaneously. Return to original position by straightening knees and hips. Repeat. Comments: Keep low back straight, maintaining approximate height from floor throughout movement. Hamstrings seemingly act as dynamic stabilizer, since they shorten through knees, while lengthening through hips. However, net contraction actually appears to occur, since hips flex only about 50%, while knees flex nearly 100%, allowing hamstrings to remain in mechanically strong position throughout movement.
Alternative Exercises
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