Alternating Bodyweight Lying Leg Curl
Target your hamstrings with this lying leg curl variation! Alternate legs for a killer workout, no equipment needed.
The Alternating Bodyweight Lying Leg Curl mainly works the hamstrings, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Lying Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Alternating Bodyweight Lying Leg Curl Variations and Alternatives
How to do the Alternating Bodyweight Lying Leg Curl
Set up for the exercise: To start, lie down on a flat surface with your stomach facing down.
Position your arms: Place your hands by your temples or extended out in front of you for balance.
Start the curl: Keeping your hips firmly on the ground, flex one knee to bring your heel towards your buttocks while keeping the other leg straight.
Alternate legs: Lower the first leg back to the starting position in a controlled manner while simultaneously raising the other leg in the same fashion.
Keep a steady cadence: Alternate the movement between your left and right leg, ensuring that you maintain a steady cadence and keep your hips grounded throughout the motion.
Focus on hamstring engagement: Focus on using your hamstrings to perform the curl motion while minimizing the involvement of your back.
Complete the set: Perform the prescribed number of repetitions and sets.
Key Points: Keep the movement controlled and avoid using momentum. Ensure that your hip bones remain in contact with the ground to stabilize your body and isolate the hamstrings. Breathe evenly throughout the exercise, exhaling as you contract (curl) and inhaling as you lower the leg. Adjust the number of repetitions and sets according to your fitness level.
---
Alternating Bodyweight Lying Leg Curl FAQs
What muscles does the Alternating Bodyweight Lying Leg Curl work?
The Alternating Bodyweight Lying Leg Curl mainly works the hamstrings, with help from the glutes & hips and lower back. The main muscles are the hamstrings.
What equipment do you need for the Alternating Bodyweight Lying Leg Curl?
None. The Alternating Bodyweight Lying Leg Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Bodyweight Lying Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bodyweight Lying Leg Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Hamstring Curl Jack, Alternating Overhead Hamstring Clap Curl and Alternating Hamstring Pulldown Curl.
Training calculators
Work out the numbers behind your training before your next session.