Bodyweight Lying Leg Curl

1. Begin by lying flat on your stomach on a comfortable surface, with your arms folded and hands placed under your chin or the sides of your face for support.

2. Keep your legs straight and together, with your toes pointed.

3. Slowly bend your knees and curl your legs towards your buttocks while squeezing your hamstrings. Keep your hips on the ground to prevent them from lifting up as you curl your legs.

4. Lift your feet as close as possible to your glutes, making sure to maintain the contraction in your hamstrings at the top of the movement.

5. Hold the contraction for a moment and then slowly return your legs to the starting position, with control, ensuring a full extension of the knees without resting on the floor.

6. Repeat for the desired number of repetitions and sets.

Remember to perform this exercise with controlled movements, breathe steadily, and if you feel any discomfort or pain, stop immediately and consult a professional. It's also important to warm up before performing strength exercises to prevent injuries.

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