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.
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 Gluteus Maximus (glutes)
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: 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.
Alternative Exercises
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