# Suspension Trainer Leg Curl

A hamstring curl done lying on your back with both heels in the foot cradles of a suspension trainer. The hips stay lifted while the knees bend, training the hamstrings and glutes together.

- Intermediate · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-straight-hip-leg-curl/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-leg-curl/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 7/10
- Calves: 4/10
- Hip adductors: 3/10

## How to do the Suspension Trainer Leg Curl

1. Lie on your back, heels in the cradles, arms on the floor.
2. Lift your hips into a straight line from shoulders to heels.
3. Pull your heels toward your glutes, keeping your hips up.
4. Straighten your legs slowly without dropping your hips.

### Full technique — 6 steps

1. Adjust the suspension trainer so the foot cradles hang a little above the floor.
2. Lie on your back with both heels in the cradles, legs straight, and arms on the floor beside you, palms down.
3. Tighten your stomach and lift your hips until your body forms a straight line from shoulders to heels.
4. Bend your knees to pull your heels toward your glutes, lifting your hips a little higher as they come in.
5. Keep your shoulders and arms on the floor and your hips up throughout.
6. Straighten your legs back out under control without letting your hips drop to the floor.

## Common mistakes

- Letting the hips drop between reps
- Overarching the lower back
- Swinging the straps with momentum
- Stopping short of a full knee bend
- Letting the legs drift apart

## Form cues

- Keep hips up
- Heels pull toward glutes
- Arms press into floor
- Finish with glutes
- Slow on the way out

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 45 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Swiss Ball Leg Curl](https://seto.fit/exercises/swiss-ball-leg-curl/) — 45% of bodyweight
- **This exercise: Suspension Trainer Leg Curl — 50% of bodyweight**
- Harder: [Single Leg Swiss Ball Leg Curl](https://seto.fit/exercises/single-leg-swiss-ball-leg-curl/) — 65% of bodyweight

## Quick answers

### What muscles does the Suspension Trainer Leg Curl work?

Primary: Hamstrings 9/10, Glutes 7/10. Also works: Calves 4/10, Hip adductors 3/10.

### When should I do the Suspension Trainer Leg Curl in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Suspension Trainer Leg Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Suspension Trainer Leg Curl?

Swiss Ball Leg Curl (45% of bodyweight).

### What is a harder version of the Suspension Trainer Leg Curl?

Single Leg Swiss Ball Leg Curl (65% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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