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basic bodyweight lying on back leg curl

Strengthens back, biceps, hamstrings

LegsBeginnerStrengthCurl

At a glance

Muscles workedPrimary: back (lats, rhomboids). Secondary: biceps, rear delts
Muscle groupLegs
DifficultyBeginner
TypeStrength · Curl
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for basic bodyweight lying on back leg curl.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens back, biceps, hamstrings

Common mistakes

Using momentum instead of controlled muscle engagement

Make it harder

Add a pause at the top or increase time under tension

Make it easier

Reduce range of motion or use support

Breathing

Exhale on the pull/curl, inhale on the return

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General 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.