Bodyweight Lying Legs Curl

Muscles worked

Setup

1. Lie flat on your back on a smooth floor (hardwood or tile) with your arms extended by your sides for support.
2. Place your heels on a pair of sliders, towels, or wear socks to allow your feet to glide.
3. Lift your hips slightly off the floor into a low bridge position, keeping your weight on your shoulder blades and heels.

How to do it

1. Exhale and pull your heels toward your glutes by flexing your knees, driving your hips higher toward the ceiling as your feet move inward.
2. Squeeze your hamstrings forcefully at the peak of the contraction for one second.
3. Inhale and slowly extend your legs back to the starting position using a controlled 3-second tempo.
4. Keep your hips elevated throughout the entire movement; do not let your glutes touch the floor between reps.

Form checklist

• Keep your core braced to prevent your lower back from arching excessively.
• Maintain constant tension by not allowing your hips to sag toward the floor.
• Ensure your toes are pointed toward the ceiling (dorsiflexion) to maximize hamstring engagement.
• Move your feet in a straight line to avoid internal or external rotation of the knees.

Pro tips

• Dig your heels hard into the floor throughout the movement to increase the resistance and muscle fiber recruitment.
• Focus on the mind-muscle connection by imagining you are trying to 'curl' the floor toward your body.

Make it harder

• Perform the movement one leg at a time (unilateral) to double the resistance on the working hamstring.
• Slow down the eccentric (straightening) phase to 5-6 seconds to maximize time under tension.

Frequently asked

What muscles does the bodyweight lying legs curl work?

The bodyweight lying legs curl primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the bodyweight lying legs curl?

The bodyweight lying legs curl requires no equipment — just your body weight.

Is the bodyweight lying legs curl good for beginners?

Yes. The bodyweight lying legs curl is a beginner-friendly movement and a strong foundation to build on.

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