Leg curls don't have to be a gym-only exercise. You can curl your legs in the pool with even more efficiency, comfort, and variations. In this blog post, I will show you 5 ways to perform leg curls, each offering unique benefits. The variations will be performed in both the shallow and the deep end, with and without buoyant resistance.

Leg curls is an exercise where you bend your knee against resistance, bringing your heels toward your glutes. The movement is excellent for leg strength, primarily working the hamstrings and the quadriceps. The part that many participants find tricky is locking the knees. So there should be no movement at the hips, but lower legs only. Another crucial part in the pool is to point your toes to increase the surface area without straining your ankles. 

If you are not a swimmer, make sure that the pool is supervised and that you have your aqua belt strapped securely before entering the deep end. You may also want to warm up your leg muscles before performing these exercises. Walking or jogging in the shallow and deep ends for a few minutes should be enough to prepare your legs for the workout. Gentle stretching at the end will help prevent muscle soreness.

Video: 5 Ways to Curl Your Legs in the Pool

Standing Leg Curls

Perform these while standing in the deep with buoyant support, alternating knee bends at moderate speed, while keeping your knees together. 

This variation is easy and feels natural, so that you can perform it longer.

Seated Leg Curls

Perform leg curls while sitting on an imaginary chair, curling both legs together at the knees. Relax your shoulders and hands, and keep your abs tight with the main focus on your legs. 

The seated position makes your core work harder to stabilize your body while you move your legs. 

Wide Leg Curls

While standing in deep water with wide legs, alternate your knee bends in a smooth, steady rhythm. Feel your body move slightly from side to side. 

This variation is more dynamic and aerobic. Once you pick that right rhythm, keep going until your front thighs start to burn and breathing becomes harder. 

Back Leg Curls With Noodle

As before, grip the wall with one hand and keep your other foot steady on the floor. This time, though, your leg will curl behind your body with the noodle securely placed under your ankle.

This variation is the most challenging for your quadriceps, so make sure your legs are warmed up before you start.

Front Leg Curls With Noodle

Stand by the wall in the shallow end. Step on the noodle with your far leg while keeping your other foot firmly on the floor. Hold onto the side of the pool to help with balance. Bend your hip to a 90-degree angle, making sure the noodle stays under your foot. From there, slowly bend and extend your leg in small and controlled motions.

This variation adds more control and really makes you focus on your movement and on muscle engagement.

Feel free to try these exercises in your next aqua fitness session. You can blend them with your daily routine, or you can create a focused leg curl program with these five variations. 

For more ideas, check out the shallow water leg curls.

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