How to Train Your Hamstrings Without a Leg-Curl Machine

Suspension Strap Hamstring Curl

The suspension strap hamstring curl requires some balance and coordination, but it’s an excellent way to challenge your hamstrings using nothing more than your own bodyweight. Plus, it also targets the deep stabilizing muscles of your core.

  • Lie on your back, your arms extended at your sides, with your palms pressing into the floor.

  • Place your heels in the loops of a suspension trainer, so your legs are extended at an angle, while the suspension straps are hanging perpendicular to the floor. The straps should be about 12 to 18 inches off the ground.

  • Engage your core and lift your hips so your body forms a straight line from your heels to your shoulder blades.

  • Keeping your torso stable and hips lifted, bend your knees and use your hamstrings to draw your heels toward your glutes. When you’ve pulled them as close to your body as you can, reverse the movement, extending your legs fully.

  • Perform two to four sets of 12 to 20 repetitions.