Procaryote
Knee · Strengthening

Hamstring Curl in Prone Position

Hamstring curl in prone position, 3 sets, 10 repetitions, controlled movement

Illustration of the Hamstring Curl in Prone Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie face down with legs extended. Slowly bend the knee bringing the heel towards the buttocks while keeping the pelvis stable. Control the movement carefully, avoiding lifting the pelvis or trunk.

Tips: Keep the back flat and the pelvis immobile to effectively target the hamstrings. Perform the movement slowly to maximize muscle contraction.

Progression: Gradually increase the number of repetitions or add light resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying face down with legs extended
Clinical goal
Strengthen hamstring muscles to improve knee stability
Also known as
prone knee flexion, hamstring curl, lying hamstring strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.