Bodyweight Lying Legs Curl
Expert Advice
Keep your hips firmly on the ground throughout the movement to prevent lower back strain and to ensure maximum engagement of the hamstrings.
How-to-do Steps
- Lie face down on the floor with your legs straight.
- Flex your knees and curl your heels towards your glutes as far as possible.
- Hold the contraction at the top for a moment.
- Slowly lower your feet back to the starting position while maintaining tension in the hamstrings.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Lying Legs Curl primarily targets the Quads, Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Lying Legs Curl work?
Bodyweight Lying Legs Curl primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Lying Legs Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Lying Legs Curl suitable for beginners?
Yes, Bodyweight Lying Legs Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
