Bodyweight Bench Leg Curl

Hamstrings, GlutesBench

A bodyweight exercise targeting your hamstrings and glutes. Lying face-down on a bench anchors your torso for strict execution.

How to do it

1Lie face down on a bench with your knees right at the edge and your legs hanging off.

2Grip the edges of the bench tightly to stabilize your upper body.

3Exhale and bend your knees, curling your heels toward your glutes.

4Squeeze your hamstrings at the top for a full second.

5Inhale as you slowly extend your legs back to the starting position.

Common mistakes

Arching your lower back excessively as you curl, putting your spine at risk.

Jerking the movement with momentum instead of using controlled hamstring work.

Lifting your hips off the bench as you pull your legs up.

Breathing

Exhale as you curl your legs up; inhale as you smoothly extend them back out.

Make it harder or easier

To make it easier, reduce the range of motion.

To make it harder, slow down the lowering phase to 3–4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.