Alternating Bodyweight Leg Curl
Bodyweight alternating leg curl that strengthens the hamstrings and improves posterior-chain control.
LegsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
| Equipment | None needed |
How to do it
- Lie face-down or set up in a position that allows knee flexion.
- Curl one heel toward the glute while keeping the hips stable.
- Lower with control and alternate sides.
- Squeeze the hamstring at the top of each rep.
- Complete 4 sets of 10-12 reps per side.
Coaching tips
Benefits
Bodyweight alternating leg curl that strengthens the hamstrings and improves posterior-chain control.
Common mistakes
Avoid arching the lower back or using momentum.
Make it harder
Slow the tempo or add a pause.
Make it easier
Perform both legs together or reduce the range.
Breathing
Exhale as you curl, inhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.