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VIDEO DEMO

Prone hamstring curl

Regression of Lying Hamstring Curl

YouTube · MGH OrthopaedicsProne Hamstring CurlsWatch the demonstration

REGRESSION · HOW TO DO IT

Prone hamstring curl

These steps are written specifically for the Prone hamstring curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie face down on the floor with both legs long and the front of the hips resting heavy.

  2. 02
    Move the pattern

    Bend one knee and bring the heel toward the glute without lifting or twisting the thigh.

  3. 03
    Finish with control

    Pause at the top, lower the foot slowly, and alternate sides without arching the low back.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

HAMSTRINGS / 29

Short rangeShort range

Prone hamstring curl

Sets: 3–4 · Reps: 8–15

Prone hamstring curl is a regression of Lying Hamstring Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Knee flexion moves the hamstrings from a longer starting position into a clear shortened finish while the bench stabilizes the rest of the body.