|Utility:||Basic or Auxiliary|
Lay supine under suspension trainer and grasp handles. Straighten and raise body off of floor keeping heels on floor.
Pull body toward feet by bending knees while keeping hips and back straight. Roll onto feet until knees are fully flexed. Return body to original position by extending knees maintaining straight hip position. Repeat.
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 and 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 positioning feet closer under anchor of suspension trainer. Alternatively, hips can articulate during knee flexion to decrease intensity.
- Suspended Hanging Leg Curl (bending hips)
Movement can be made more challenging by positioning feet further away from under anchor of suspension trainer.