Suspension Trainer Leg Curl — how to, muscles worked, alternatives

How to do the Suspension Trainer Leg Curl

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

Full technique — 6 steps

Adjust the suspension trainer so the foot cradles hang a little above the floor.
Lie on your back with both heels in the cradles, legs straight, and arms on the floor beside you, palms down.
Tighten your stomach and lift your hips until your body forms a straight line from shoulders to heels.
Bend your knees to pull your heels toward your glutes, lifting your hips a little higher as they come in.
Keep your shoulders and arms on the floor and your hips up throughout.
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

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 45% of bodyweight
This exercise Suspension Trainer Leg Curl 50% of bodyweight
Harder Single Leg Swiss Ball Leg Curl 65% of bodyweight

Too hard for now? Start with the Swiss Ball Leg Curl.

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.