Suspended Leg Curl
Suspended Leg Curl is an effective exercise for strengthening the muscles of the lower body, particularly the glutes and hamstrings. It requires the use of suspension straps to perform the exercise, with the straps adjusted to 12 to 18 inches off the ground. The exercise starts with the person lying on their back with their feet in the straps, and then pushing down to raise their hips from the floor. From there, the person flexes their knees to draw their feet towards their glutes, pausing at the peak of the contraction, and then slowly returning to the starting position. This exercise is great for targeting the glutes and hamstrings, and can be easily modified to suit any fitness level.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens the muscles of the lower body, particularly the glutes and hamstrings.
- Requires the use of suspension straps to perform the exercise, with the straps adjusted to 12 to 18 inches off the ground.
- Easily modified to suit any fitness level.
- Improves hip and core stability.
- Increases balance and coordination.
- Engages more muscles than traditional leg curls.
- Enhances the range of motion and mobility.
Step by Step Instructions For Suspended Leg Curl
- Position yourself on your back in front of suspension straps that are adjusted to a height of 12 to 18 inches off the ground.
- Place your feet securely in the straps, ensuring they are properly aligned.
- Engage your core muscles and push down with your feet to raise your hips off the floor. Keep your body in a straight line from head to toe. This will be your starting position.
- With control, begin to flex your knees, bringing your feet towards your glutes. Maintain a slow and controlled movement throughout the exercise.
- Pause for a moment at the peak of the contraction, feeling the tension in your hamstrings and glutes.
- Slowly and steadily, extend your knees to return to the starting position. Keep your body aligned and maintain control throughout the movement.
- Repeat the exercise for the desired number of repetitions.
Warm Up Tips
- Start with a light warm-up exercise, such as jogging in place or jumping jacks, to get your blood flowing and warm up your muscles.
- Perform some dynamic stretches for your lower body, such as leg swings and walking lunges, to increase flexibility and prepare your muscles for the exercise.
- Do a few bodyweight squats to activate your glutes and hamstrings, which will help you better engage these muscles during the suspended leg curl.
- Before starting the exercise, make sure to adjust the suspension straps to the appropriate height of 12 to 18 inches off the ground.
- Lie on your back in front of the suspension straps and place your feet in the straps. Push down to raise your hips from the floor, ensuring that your body remains straight.
- Extend your knees fully, keeping your body aligned. This will be your starting position.
- When performing the movement, focus on flexing your knees and drawing your feet towards your glutes. Keep your core engaged and maintain control throughout the exercise.
- Pause at the peak of the contraction, feeling the tension in your glutes and hamstrings.
- Slowly and controlled, return to the starting position, fully extending your knees and lowering your hips back to the floor.
- Repeat the exercise for the desired number of repetitions, keeping proper form and engaging the targeted muscles
Suspended Leg Curl Safety Tips
- Ensure that the suspension straps are securely fastened and adjusted to the correct height (12 to 18 inches off the ground).
- Before starting the exercise, make sure the body is properly aligned and straight.
- Engage the core muscles to maintain stability throughout the exercise.
- Start the exercise by pushing down on the straps to raise the hips from the floor. Be careful not to overextend the knees.
- When flexing the knees to bring the feet towards the glutes, keep the movement controlled and avoid any jerking motions.
- Pause at the peak of the contraction to fully engage the glutes and hamstrings.
- Slowly and smoothly return to the starting position, maintaining control of the movement.
- Do not rush through the exercise, focus on proper form and technique.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
- As with any exercise, it is important to listen to your body and not push beyond your limits. Start with lighter resistance and gradually increase as you become stronger and more comfortable with the movement.
Incorporating Into Other Workouts
Suspended Leg Curl can be incorporated into workouts as follows:
1. Warm-up: Begin your workout with a dynamic warm-up to prepare your muscles for exercise. This can include exercises such as jogging on the spot, jumping jacks, or leg swings.
2. Main Workout: Include the Suspended Leg Curl as part of your lower body workout routine. Here is a sample workout incorporating this exercise:
a. Squats: Start with a set of squats to target the quadriceps and glutes. Perform 3 sets of 10-12 reps.
b. Lunges: Follow squats with a set of lunges to further engage the glutes and hamstrings. Perform 3 sets of 10-12 reps on each leg.
c. Suspended Leg Curl: After lunges, move on to the Suspended Leg Curl exercise. Perform 3 sets of 8-10 reps, focusing on maintaining proper form and control throughout the movement.
d. Deadlifts: Finish your lower body workout with a set of deadlifts to target the hamstrings, glutes, and lower back. Perform 3 sets of 8-10 reps.
3. Cool-down: After completing the main workout, cool down with static stretches for the lower body muscles. This can include stretches such as standing quad stretches, seated hamstring stretches, and calf stretches.
Note: It is important to adjust the difficulty level of the Suspended Leg Curl exercise based on your fitness