Bodyweight Lying Legs Curl
Description
The bodyweight lying legs curl is performed lying on the floor with sliders or a folded towel under the feet on a smooth surface. The hips are bridged up and the heels drag in toward the glutes. The combination of hip extension and knee flexion challenges the hamstrings hard.
Muscle Group
Equipment Required
Bodyweight Lying Legs Curl Instructions
- Lie on your back with knees bent and feet flat on a smooth surface.
- Place sliders or a folded towel under each foot.
- Brace your core and lift your hips off the floor into a glute bridge.
- Maintain hip height throughout the rep.
- Slowly extend your legs out by sliding the feet away.
- Stop just before the hips drop.
- Curl the heels back in toward your glutes.
- Squeeze the hamstrings at the top.
Bodyweight Lying Legs Curl Form & Visual
Bodyweight Lying Legs Curl Benefits
- Builds hamstring strength
- Combines hip extension and knee flexion
- No equipment beyond sliders
- Useful for home training
- Strong glute and hamstring builder
- Improves posterior chain control
Bodyweight Lying Legs Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves
Bodyweight Lying Legs Curl Variations & Alternatives
- Glute Bridge
- Nordic Curl
- Hamstring Walkout
- Single Leg Bridge
