Bodyweight Lying Leg Curl
Strengthen hamstrings at home! No equipment needed for this effective bodyweight leg curl.
The Bodyweight Lying Leg Curl mainly works the hamstrings, with help from the calves / shins, lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Bodyweight Lying Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Bodyweight Lying Leg Curl Variations and Alternatives
How to do the Bodyweight Lying Leg Curl
Begin by lying flat on your stomach on a comfortable surface, with your arms folded and hands placed under your chin or the sides of your face for support.
Keep your legs straight and together, with your toes pointed.
Slowly bend your knees and curl your legs towards your buttocks while squeezing your hamstrings. Keep your hips on the ground to prevent them from lifting up as you curl your legs.
Lift your feet as close as possible to your glutes, making sure to maintain the contraction in your hamstrings at the top of the movement.
Hold the contraction for a moment and then slowly return your legs to the starting position, with control, ensuring a full extension of the knees without resting on the floor.
Repeat for the desired number of repetitions and sets.
Remember to perform this exercise with controlled movements, breathe steadily, and if you feel any discomfort or pain, stop immediately and consult a professional. It's also important to warm up before performing strength exercises to prevent injuries.
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Bodyweight Lying Leg Curl FAQs
What muscles does the Bodyweight Lying Leg Curl work?
The Bodyweight Lying Leg Curl mainly works the hamstrings, with help from the calves / shins, lower back and glutes & hips. The main muscles are the hamstrings.
What equipment do you need for the Bodyweight Lying Leg Curl?
None. The Bodyweight Lying Leg Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Lying Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Lying Leg Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Hamstring Pulldown Curl, Assisted Nordic Partner Curl and Assisted Partial-Range Nordic Partner Curl.
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