Y-Leg Squeeze Curl
Target glutes & hamstrings with this unique exercise! Lift & curl for a powerful lower body workout.
The Y-Leg Squeeze Curl mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Y-Leg Squeeze Curl Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Y-Leg Squeeze Curl Variations and Alternatives
How to do the Y-Leg Squeeze Curl
Lie face down on the floor. Extend your arms in front of you, and spread your legs apart in a 'Y' shape.
Engage your core to ensure your spine is aligned and to support your lower back.
Squeeze your glutes and the muscles of your hamstrings to prepare for the movement.
Lift your legs from the hips while keeping them straight and spread in the 'Y' formation.
Hold this raised position for a moment, ensuring that you maintain tension in the glutes and hamstrings.
While keeping your legs elevated, bend the knees and curl your feet toward your glutes.
Hold the curl position for a beat, keeping the glute and hamstring muscles engaged.
Slowly straighten the legs back to the 'Y' position without letting them touch the ground.
Maintain muscle engagement as you repeat the curling motion for the desired number of repetitions.
After completing one set, rest for a brief period before starting the next set.
Remember to perform the exercise in a controlled manner to maximize muscle engagement and to prevent injury. It's also essential to work within your limits, especially if you're new to this type of lower body exercise.
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Y-Leg Squeeze Curl FAQs
What muscles does the Y-Leg Squeeze Curl work?
The Y-Leg Squeeze Curl mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Y-Leg Squeeze Curl?
None. The Y-Leg Squeeze Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Y-Leg Squeeze Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Y-Leg Squeeze Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Pulldown Curl, Assisted Nordic Partner Curl, Alternating Bodyweight Lying Leg Curl and Bodyweight Lying Leg Curl.
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