Prone Lying Hamstring Curl Exercise

Prone Lying Hamstring Curls exercise tones & strengthens hamstring muscles, the muscles that run along the backs of your thighs. Stronger hamstrings mean strong knees.

In this article, you will find how to do “hamstring curls in prone” exercise correctly, demonstrated with VIDEO, step-by-step instructions and tips.

How To Do Prone Lying Hamstring Curl Exercise At Home?

Starting Position

Lie on your stomach on a mat with both legs straight out behind you and feet hip-width apart. You may keep your hands under your face or as you feel comfortable.This is your start position.


(i) Gently tighten your abdominal muscles.  While curling (bending) your knees, bring your heels towards your buttocks without moving your thighs and rest of the body.

(ii) Continue the upward movement as far as your flexibility allows. Aim for doing it until your heels are near, or touch your buttock. During the movement, don’t allow your hips to lift off the mat or low back to arch.

(iii) Slowly lower your feet back to the starting position. This completes one rep. Do the desired number of reps & sets.

Note: You may do this exercise with one leg at a time. Perform same number of reps with each leg.

Prone Hamstring Curls Exercise Variations

You can make this exercise more difficult by:

(i) Adding ankle weights on both legs, or

(ii) Doing it one leg at a time, stacking the ankle of one leg behind the heel of the other to provide additional weight. Cross legs the other way and repeat the movement.

Watch this video to learn how to do Prone Laying Knee Curls properly:

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