Bodyweight Lying Legs Curl (male) – Video Exercise Guide & Tips

Bodyweight Lying Legs Curl (male) - Video Exercise Guide & Tips

Are you looking to strengthen your leg muscles without any equipment?

Watch This Exercise Video

In this article, we'll guide you through the Bodyweight Lying Legs Curl exercise specifically designed for males.

This video exercise guide and tips will show you the proper technique and variations for different fitness levels.

Avoid common mistakes and maximize your results with these helpful tips.

Get ready to challenge your legs and build strength with this effective bodyweight exercise.

Key Takeaways

  • Bodyweight lying legs curl activates and strengthens hamstrings and glutes for lower body strength and stability.
  • Engaging multiple muscle groups simultaneously during the exercise saves time and improves athletic performance.
  • Proper form and technique, such as keeping the spine neutral and core engaged, are crucial for maximizing results and reducing the risk of injury.
  • Beginners can start with both legs at the same time and progress at a comfortable pace, while more advanced individuals can add resistance or modify the exercise angle for added challenge.

Benefits of Bodyweight Lying Legs Curl

To experience the benefits of bodyweight lying legs curl, you should focus on engaging your hamstrings and glutes throughout the exercise. This exercise not only targets these muscles but also offers numerous health benefits.

One of the main advantages of bodyweight lying legs curl is its ability to activate and strengthen the hamstrings, which are crucial for knee stability and overall lower body strength. By engaging the hamstrings, you can improve your athletic performance and reduce the risk of injuries.

Additionally, this exercise also activates the glutes, which are essential for hip stability and power generation. Strengthening the glutes can improve your posture, enhance your athletic performance, and alleviate lower back pain.

Moreover, bodyweight lying legs curl engages multiple muscle groups simultaneously, making it a time-efficient exercise for building lower body strength and muscular endurance.

Lastly, this exercise can be easily modified to increase or decrease the intensity, allowing individuals of different fitness levels to benefit from it. By incorporating bodyweight lying legs curl into your exercise routine, you can enjoy the numerous health benefits and improve your overall fitness.

Proper Form and Technique

Perform the bodyweight lying legs curl exercise with proper form and technique to maximize its effectiveness. Proper body alignment is crucial for this exercise.

Start by lying flat on your back with your legs extended and your feet flexed. Place your hands by your sides or underneath your hips for support. Make sure your spine is neutral and your core is engaged throughout the movement.

To initiate the exercise, contract your hamstrings and glutes to lift your hips off the ground. Keep your thighs parallel to the ground as you bend your knees and bring your heels towards your glutes. Maintain control and avoid using momentum.

As you curl your legs, focus on muscle activation in your hamstrings. Squeeze your hamstrings at the top of the movement and then slowly lower your legs back down to the starting position. Remember to keep your core engaged and your body aligned throughout the entire exercise.

By maintaining proper form and technique, you can target your hamstrings effectively and reduce the risk of injury.

Practice this exercise regularly to strengthen and tone your leg muscles.

Variations for Different Fitness Levels

As you progress in your fitness journey, there are various variations of the bodyweight lying legs curl exercise that can be tailored to your specific fitness level. These variations allow you to gradually increase the difficulty of the exercise as you become stronger and more advanced.

For beginners, a modification for this exercise is to perform it with both legs at the same time instead of one leg at a time. This reduces the amount of resistance and makes it easier to complete the movement. Once you feel comfortable with this variation, you can progress to the standard one-leg version.

To further challenge yourself, you can try performing the exercise with a resistance band. Simply loop the band around your feet and hold onto the ends with your hands. This adds extra resistance and engages your muscles even more.

If you have a higher fitness level, you can increase the difficulty by performing the exercise on a stability ball or a TRX suspension trainer. These unstable surfaces require more core and upper body strength to stabilize yourself during the movement.

It is important to note that if you have any pre-existing injuries or conditions, you should consult with a healthcare professional before attempting these variations. They can provide modifications specific to your needs and help prevent further injury.

Remember to always listen to your body and progress at a pace that feels comfortable for you. With consistency and proper form, you can continue to challenge yourself and reach new fitness goals.

Common Mistakes to Avoid

When performing the bodyweight lying legs curl exercise, be cautious of common mistakes that can hinder your progress and potentially lead to injury. It's important to maintain proper form throughout the exercise to maximize its effectiveness and minimize the risk of injury.

One common mistake to avoid is using momentum to lift your legs instead of relying on your hamstring muscles. This can reduce the effectiveness of the exercise and put unnecessary stress on your lower back. To prevent this, make sure to engage your hamstrings and focus on using them to curl your legs towards your glutes.

Another common mistake is lifting your hips off the ground during the movement. This can put excessive strain on your lower back and take away from the targeted work on your hamstrings. To prevent this, keep your hips and core stable throughout the exercise. Imagine your lower back is glued to the ground and focus on using your hamstrings to lift your legs.

Lastly, be mindful of the speed of the movement. Performing the exercise too quickly can compromise your form and increase the risk of injury. Instead, aim for controlled and deliberate movements, focusing on squeezing your hamstrings at the top of the movement.

Tips for Maximizing Results

To maximize your results, incorporate progressive overload by gradually increasing the resistance or difficulty of the bodyweight lying legs curl exercise. This technique will help you continuously challenge your muscles and promote muscle growth. Here are some tips for maximizing gains and implementing progressive overload effectively:

  • Increase the number of repetitions: As you become stronger, aim to perform more repetitions of the bodyweight lying legs curl. Start by adding one or two extra reps per set and gradually increase over time.
  • Add resistance: Once you can perform a significant number of repetitions with ease, consider adding resistance to the exercise. You can use ankle weights, resistance bands, or even a weighted vest to increase the challenge.
  • Modify the exercise angle: To further increase the difficulty, you can adjust the angle of the exercise. Elevating your upper body or placing your feet on a higher surface will intensify the workout and engage different muscle fibers.
  • Slow down the tempo: Instead of rushing through the exercise, focus on controlling the movement and slowing down the tempo. This will increase time under tension and stimulate muscle growth.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for the Bodyweight Lying Legs Curl Exercise?

For the bodyweight lying legs curl exercise, it's important to determine how many sets and repetitions you should do. This will depend on your fitness level and goals. Generally, it's recommended to start with 2-3 sets of 10-12 repetitions.

As you become stronger, you can increase the number of sets or repetitions. The benefits of this exercise include strengthening your hamstrings, glutes, and lower back. It also helps improve your overall lower body stability and balance.

Can I Perform the Bodyweight Lying Legs Curl Exercise Without Any Equipment?

Yes, you can definitely perform the bodyweight lying legs curl exercise without any equipment. Bodyweight exercises are a great way to build strength and improve muscle tone without the need for weights or machines.

When you perform bodyweight exercises, such as the lying legs curl, you engage multiple muscle groups and improve your overall stability and balance. This makes bodyweight workouts highly effective and convenient, as you can do them anywhere, anytime.

Is the Bodyweight Lying Legs Curl Exercise Suitable for Beginners?

Yes, the bodyweight lying legs curl exercise is suitable for beginners. It's a great exercise for targeting the hamstrings and strengthening the lower body.

To properly perform this exercise, lie flat on your back with your legs straight. Bend your knees and curl your legs towards your glutes, then slowly lower them back down.

Make sure to engage your core and keep your hips stable throughout the movement. This exercise can be modified to suit your fitness level by adjusting the range of motion.

Can the Bodyweight Lying Legs Curl Exercise Help in Improving Flexibility?

Incorporating bodyweight exercises into your workout routine has several benefits.

Not only can it help improve flexibility, but it also builds strength, burns calories, and improves overall fitness.

Bodyweight exercises like the lying legs curl can be modified to challenge different fitness levels by adjusting the intensity, range of motion, or adding variations.

Whether you're a beginner or advanced, bodyweight exercises offer a versatile and effective way to enhance your fitness journey.

Are There Any Alternative Exercises That Target the Same Muscles as the Bodyweight Lying Legs Curl?

There are several alternative exercises that target the same muscles as the bodyweight lying legs curl. These include hamstring curls using resistance bands, stability ball hamstring curls, and Romanian deadlifts.

Each exercise has its pros and cons, so it's important to choose the one that aligns with your goals and preferences.

Resistance band hamstring curls offer convenience and versatility, while stability ball hamstring curls provide an additional challenge to your core stability.

Romanian deadlifts, on the other hand, focus on the posterior chain and are great for overall lower body strength.


In conclusion, the bodyweight lying legs curl is an effective exercise for targeting the hamstrings and glutes. By maintaining proper form and technique, individuals can maximize their results and avoid common mistakes.

This exercise can be modified to suit different fitness levels, making it accessible to a wide range of individuals. Incorporating the bodyweight lying legs curl into your workout routine can help strengthen and tone the lower body muscles, leading to improved overall fitness and body composition.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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