Bodyweight Lying Leg Curl
The Bodyweight Lying Leg Curl is an effective exercise that helps strengthen the hamstrings without weights or machines. This exercise uses your own body weight, making it an accessible option for home or the gym.
Execution
-
1
Lie face down on a smooth surface, with your hands under your chin or alongside your body.
-
2
Place your feet under a piece of furniture or another stable object that cannot move.
-
3
Brace your abdominal muscles and keep your hips on the floor.
-
4
Pull your heels toward your glutes by contracting your hamstrings. Make sure your hips remain on the floor.
-
5
Slowly extend your legs back to the starting position.
-
6
Repeat the movement for the desired number of repetitions.
Benefits
- Strengthens the hamstrings without the need for equipment.
- Improves knee flexibility and mobility.
- May help prevent hamstring injuries.
- Suitable for all fitness levels.
Common Mistakes
- ! Performing the movement too quickly, which can result in less effective muscle activation or injuries.
- ! Lifting the hips off the floor during the exercise, which shifts the emphasis away from the hamstrings.
- ! Not fully extending or bending the legs.
Primary Muscles
This exercise primarily targets the hamstrings, while also engaging the glutes and lower back to a lesser extent.
Possible Alternatives
- To increase the intensity, you can use a resistance band around your ankles.
- As an alternative to a smooth surface, you can use sliding discs or towels under your feet.
- For beginners, reducing the range of motion can help build strength and technique.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
