Suspended Hanging Leg Curl

Suspended Hanging Leg Curl

Classification

Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Lay supine under suspension trainer and grasp handles. Straighten and raise body off of floor keeping heels on floor.

Execution

Pull body toward feet by bending knees and hips. Roll onto feet until knees are fully flexed. Return body to original position by extending knees and hips. Repeat.

Comments

This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Positioned handles so back is slightly above floor once grip is established. Keep low back straight, maintaining approximate height from floor throughout movement. Hamstrings seemingly acts as a dynamic stabilizer, since it shortens through knee, while it lengthens through hip. However, net contraction actually appears to occur, since hip flexes only about 50%, while knee flexes nearly 100%, allowing hamstrings to remain in a mechanically strong position throughout movement. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.

Apart from Sartorius involvement, flexion of hips is largely passive and is accomplished by eccentric contraction of glutes during concentric contraction of hamstrings.

Easier

Movement can be made easier by positioning feet closer under anchor of suspension trainer.

Harder

Movement can be made more challenging by positioning feet further away from under anchor of suspension trainer. Alternatively, hips can be kept straight during knee flexion increasing active insufficiency of hamstrings.

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