Alternating Bodyweight Lying Leg Curl

1. Set up for the exercise: To start, lie down on a flat surface with your stomach facing down.

2. Position your arms: Place your hands by your temples or extended out in front of you for balance.

3. Start the curl: Keeping your hips firmly on the ground, flex one knee to bring your heel towards your buttocks while keeping the other leg straight.

4. Alternate legs: Lower the first leg back to the starting position in a controlled manner while simultaneously raising the other leg in the same fashion.

5. Keep a steady cadence: Alternate the movement between your left and right leg, ensuring that you maintain a steady cadence and keep your hips grounded throughout the motion.

6. Focus on hamstring engagement: Focus on using your hamstrings to perform the curl motion while minimizing the involvement of your back.

7. Complete the set: Perform the prescribed number of repetitions and sets.

Key Points: Keep the movement controlled and avoid using momentum. Ensure that your hip bones remain in contact with the ground to stabilize your body and isolate the hamstrings. Breathe evenly throughout the exercise, exhaling as you contract (curl) and inhaling as you lower the leg. Adjust the number of repetitions and sets according to your fitness level.

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