Own Every Range
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VIDEO DEMO

Prone hamstring curl

Regression of Nordic 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 / 05

Long rangeLong range

Prone hamstring curl

Sets: 3–5 · Reps: 3–6

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

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The hamstrings begin shorter with the knees flexed and lengthen as the body lowers. The leverage rises quickly, making small range gains meaningful.