Bodyweight lying leg curl

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus

How to do it

1. Lie down on your stomach while curling your arms at your chest and extend your legs on the floor.
2. Bend your knees to lift your lower legs towards your glutes, engaging your hamstrings.
3. Slowly lower your legs back to the starting position.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Keep your hips pressed into the floor to ensure proper form and maximize hamstring engagement.
• Squeeze your hamstrings at the top of the movement for a brief hold to enhance muscle contraction.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.