Prone lying Hamstring curls

Stability & Strength

This is an instructional video to correctly demonstrate Prone lying Hamstring curls

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Hamstrings
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Lie face down on a prone lying hamstring curl machine,
The ankle roll should rest on your Achilles tendon and the knee roll should be just above your kneecap
Engage your abdominals as to keep your lower back from arching and maintain this throughout.
Next pull the weight by bending the knees until the tension at the top of the movement reduces.
Then slowly lower back to the start position and repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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