Y Leg Squeeze and Curl
Gym Exercise Card
Equipment
The Y Leg Squeeze and Curl is a bodyweight exercise focused on strengthening the gluteal muscles and hamstrings. It involves lying prone while lifting the legs in a Y shape, engaging the core and lower back muscles. This exercise helps improve posterior chain strength and stability.
How to do it
- Lie face down with your legs extended and arms at your sides.
- Engage your core and squeeze your glutes.
- Lift your legs off the ground, forming a Y shape with your body.
- Hold the position briefly, then lower back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Erector Spinae Gluteus Medius Gluteus Minimus
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