Bodyweight Leg Curl
BWBodyweightStrength
The Bodyweight Leg Curl is a strength exercise performed lying face down, where you bend your knees to curl your heels toward your glutes using only your body weight, then slowly lower them. Its primary purpose is to build strength and improve control in the posterior thighs, particularly the hamstrings. This no-equipment movement benefits beginners, home trainers, and athletes seeking to enhance lower-body posterior chain power and knee stability.
How to Perform Bodyweight Leg Curl
- 1Lie face up on the floor with your knees bent at 90 degrees and feet flat on the ground, hip-width apart.
- 2Extend your arms out to the sides at shoulder height for stability.
- 3Engage your core and squeeze your glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
- 4Inhale as you prepare, then exhale while bending your knees to slowly curl your heels toward your glutes, keeping hips elevated.
- 5Pause briefly at the top when heels are close to glutes, maintaining glute squeeze.
- 6Inhale as you slowly extend your legs back to the starting position, lowering heels to the floor while keeping hips lifted.
- 7Repeat for desired reps, then lower hips to the floor to rest.
- 8Key form tips: Keep hips level and avoid arching your lower back; control the movement to prevent momentum; if too challenging, reduce range of motion. Common mistakes: Letting hips sag or using arms to push up.