Lying Butt Curl
Isolates & sculpts your hamstrings! The Lying Butt Curl targets your posterior chain for a stronger, more defined lower body.
The Lying Butt Curl mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. No equipment needed: it uses just your bodyweight.
Lying Butt Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Lying Butt Curl Variations and Alternatives
How to do the Lying Butt Curl
Lie flat on your stomach on a comfortable surface with your legs straight out behind you and your arms by your sides or positioned under your chin/chest.
Flex your feet, engaging your calves and hamstrings.
Slowly bend your knees to bring your heels toward your buttocks. Be sure to keep your hips pressed firmly into the ground to prevent any unnecessary movement in your lower back.
Squeeze your glutes as your heels come as close to your buttocks as possible without causing discomfort.
Hold the contraction for a second before slowly extending your legs back to the starting position.
Perform the desired number of repetitions and sets, maintaining a steady pace and good form throughout the exercise.
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Lying Butt Curl FAQs
What muscles does the Lying Butt Curl work?
The Lying Butt Curl mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Lying Butt Curl?
None. The Lying Butt Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Butt Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Butt Curl variations and alternatives?
Similar exercises include the Assisted Nordic Partner Curl, Alternating Bodyweight Lying Leg Curl, Bodyweight Lying Leg Curl and Dumbbell Lying Leg Curl.
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