PURPOSE
The Suspension Hamstring Curl is the fourth exercise in Suspension Training Drill 2.
It challenges the muscles in the back of the leg used in running, lifting, and jumping.
The Figure above breaks down the exercise as a Soldier conducts it.
CADENCE
Controlled cadence
STARTING POSITION
The starting position for the Suspension Hamstring Curl is the Supine position with arms on the ground at 45 degrees from the body, knees and hips flexed to 90 degrees with the feet suspended in the strap handles.
Shoulders, arms, and trunk rest on the ground.
The head may rest on the ground.
COUNT
● From the starting position, lift the pelvis from the ground to form a straight line from the knees through the hips to the shoulders.
● From this position, straighten the knees until a moderate challenge is felt in the hamstring muscles in the back of the thighs.
The pelvis and trunk will remain in the same position.
● After a brief pause, bend the knees, pulling the feet toward the buttocks.
REPETITIONS
● Repeat this extension and flexion of the knees 5–10 times before returning to the starting position.
● As skill and endurance improves, a modified version of this exercise can be performed by holding in either bent- or straight-knee positions for up to 20–30 seconds.