The suspension hamstring curl is one of the few bodyweight ways to directly train the hamstrings. Lying on your back with your heels in the straps, you curl your heels toward you and lift your hips, hitting the hamstrings and glutes hard.
How to Perform
- Set the straps low, lie on your back and place your heels in the foot cradles.
- Lift your hips off the floor so your body forms a straight line from shoulders to heels.
- Keeping your hips high, curl your heels toward your glutes by bending your knees.
- Squeeze your hamstrings at the top, then slowly straighten your legs back out.
- Keep your hips lifted the entire set; do not let them drop.
Tips
- Keep your hips high the whole time; letting them sag takes the work off the hamstrings.
- Move slowly, especially on the way out, to control the strap.
- To make it easier, keep the hips a little lower; to make it harder, drive them higher.
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