Bodyweight Leg Curl on Decline Bench
Bodyweight hamstring curl variation that builds posterior-chain strength using a decline bench.
LegsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: hamstrings. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Position yourself on a decline bench with the body supported.
- Curl the heels toward the glutes by flexing the knees.
- Squeeze the hamstrings at the top.
- Extend with control.
- Repeat for desired reps.
Equipment
- Decline Bench
Coaching tips
Benefits
Bodyweight hamstring curl variation that builds posterior-chain strength using a decline bench.
Common mistakes
Avoid arching the lower back or using momentum.
Make it harder
Elevate the difficulty by changing body angle or adding a pause.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you curl, inhale as you extend.
Build a workout with this exercise
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