15/04/2026
3️⃣Levels of suspension trainer hamstring curls working predominantly the hamstrings.
➡️Set up cradles to mid calf length, the higher up the harder it is.
🦶🦶Feet need to feel firm in the cradles and balanced and even underneath the heels.
🆎Core needs to be braced, hands by your side for balance and stability. They should not be used to assist the movement.
✅Keep shoulders back and down away from ears, making sure body is straight inline with the straps. Positioning is key to execute good form and to really get those hamstrings working.
Level 1️⃣Core is braced, lifting bottom of ground and lowering - keeping heels firmly down into the cradles. Squeeze the glutes at the top.
Level 2️⃣- when the bottom is lifted up off the ground, keep hips even, relax through upper body, core tight, roll heels towards the bottom so that the knees are directly above the hips, squeeze the glutes, keep hips up, extend legs back out towards wall - slight bend in knees and lower bottom to the ground and repeat.
Level 3️⃣- is level 2 but without lowering bottom to ground, keeping core tight, hips up and even and curling heels in towards bottom and straighten feet towards wall - slight bend in knees and repeat.
Level 4️⃣ - is a super challenge - core has to work hard here to keep the body stable - similar to level 3 but hands are off the ground above the chest.
🛑 Always warmup before a workout, and if you feel faint, dizzy, or pain stop! If your new to exercise, haven’t exercised in a while or have medical conditions or pre-existing injuries obtain a medical clearance.
