Y Leg Squeeze and Curl
Expert Advice
Keep your core engaged and squeeze your glutes at the top of the curl to enhance muscle activation.
How-to-do Steps
- Lie on your stomach with your legs forming a 'Y' shape.
- Squeeze your glutes and hamstrings to lift your legs off the ground.
- Bend your knees, bringing your heels towards your glutes.
- Straighten your legs back to the 'Y' position and repeat.
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Muscles Worked
Y Leg Squeeze and Curl primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes90%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Y Leg Squeeze and Curl work?
Y Leg Squeeze and Curl primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Y Leg Squeeze and Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Y Leg Squeeze and Curl suitable for beginners?
Y Leg Squeeze and Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
