Prone Bodyweight Leg Curl with Rollers
Improves lower back strength and hamstring flexibility
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie on your stomach with your legs straight and rollers under your calves.
- Step 2: Engage your core and keep your hips down.
- Step 3: Curl your heels towards your glutes, squeezing your hamstrings.
- Step 4: Hold for a brief moment at the top.
- Step 5: Slowly return to the starting position.
- Step 6: Breathe naturally throughout the exercise.
- Step 7: Focus on controlled movements.
Coaching tips
Benefits
Improves lower back strength and hamstring flexibility
Common mistakes
Letting hips sag or lift off the ground
Make it harder
Increase reps or sets over time
Make it easier
Reduce reps or sets, or use assistance
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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