Bodyweight Lying Legs Curl

Strengthen your hamstrings with the Bodyweight Lying Leg Curl. Lie prone and curl your heels towards your glutes, focusing on a strong hamstring

IntermediateThighs Body weight

Movement: Isolation
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Bodyweight Lying Legs Curl

Compound

Bodyweight Single Leg Wall Squat

Thighs · Body weight

Intermediate

Isolation

Dumbbell Lying Leg Curl

Thighs · Dumbbell

Intermediate

Compound

Bodyweight Single Leg Squat

Thighs · Body weight

Advanced

Compound

Ring Leg Curl

Thighs · Body weight

Advanced

Description

Bodyweight exercise where you lay on your stomach and curl your legs up towards your buttocks.

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How to do Bodyweight Lying Legs Curl

01
Setup
Lie prone on the floor with your body straight, chest down, and arms extended forward or bent with hands under your chin.
02
Setup
Keep your legs extended behind you, feet hip-width apart, and toes pointed.
03
Engage your hamstrings to slowly curl both heels towards your glutes, aiming to bring them as close as possible. Exhale during this phase.
04
Squeeze your hamstrings at the top of the movement for a moment, ensuring your hips remain pressed into the floor.
05
Slowly and with control, extend your legs back to the starting position, resisting the urge to let gravity drop them. Inhale as you lower your legs.

Tips

Maintain a strong mind-muscle connection by actively squeezing your hamstrings throughout the curling motion.
Focus on a slow and controlled eccentric (lowering) phase to maximize time under tension and muscle engagement.
Keep your hips pressed firmly into the floor to isolate the hamstrings and prevent lower back arching.
Imagine pushing your knees into the ground as you curl your heels to enhance hamstring activation and stability.

Common mistakes

Lifting your hips off the floor reduces hamstring isolation; press your hips down firmly into the ground throughout the movement.
Using momentum to swing your legs up decreases muscle engagement; perform each repetition slowly and with deliberate control.
Not achieving a full range of motion limits hamstring contraction; curl your heels as close to your glutes as your flexibility allows.

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Questions

Is Bodyweight Lying Legs Curl good for beginners?

Bodyweight Lying Legs Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bodyweight Lying Legs Curl?

You need Body weight to perform Bodyweight Lying Legs Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bodyweight Lying Legs Curl?

Maintain a strong mind-muscle connection by actively squeezing your hamstrings throughout the curling motion. Focus on a slow and controlled eccentric (lowering) phase to maximize time under tension and muscle engagement. Keep your hips pressed firmly into the floor to isolate the hamstrings and prevent lower back arching. Imagine pushing your knees into the ground as you curl your heels to enhance hamstring activation and stability.

What are common mistakes when doing Bodyweight Lying Legs Curl?

Lifting your hips off the floor reduces hamstring isolation; press your hips down firmly into the ground throughout the movement. Using momentum to swing your legs up decreases muscle engagement; perform each repetition slowly and with deliberate control. Not achieving a full range of motion limits hamstring contraction; curl your heels as close to your glutes as your flexibility allows.