|Utility:||Basic or Auxiliary|
Sit on floor facing suspension trainer loops in low position. Grasp bottom of loops, then lay supine. Raise legs and place heels in loops with soles contacting handles. Extend legs out and place arms on floor off to sides. Straighten low back, knees, and hips, raising back and hips off of floor.
Bend knees, pulling heels toward rear end while keeping hips and low back straight. Raise up until lower legs are vertical or fully flexed. Lower body to original position by straightening knees, maintaining straight hip position. Repeat.
This exercise can be performed on TRXⓇ style suspension trainer. See Suspended Supine Feet Mount/Dismount. Keep hips straight throughout movement. With hips fully extended, Hamstrings enter active insufficiency near complete knee flexion.
Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.
Movement can be made easier by lying closer under anchor of suspension trainer. Positioning loops higher could also make movement somewhat easier, however, greater cervical spinal and neck flexion flexibility would be required at top of movement. Alternatively, hips can articulate during knee flexion to decrease intensity.
- Suspended Leg Curl (bending hips)
Movement can be made more challenging by lying further back, away horizontally from anchor of suspension trainer. Suspending feet nearer to ground will also increase difficulty since body would be positioned more horizontal moving more directly against gravity.