Prone Leg Curl

Prone Leg Curl Basics

Primary muscles worked: Hamstrings

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Prone Leg Curl Machine

How To Perform The Prone Leg Curl

• Adjust the ankle bar so that it rests just above your ankles.
• Assume a face down position on the prone leg curl machine, with the ankle bar positioned just above your ankle.
• Grip onto the hand supports.
• From this position, you should flex your legs by trying to bring your legs closer to your glutes.
• Once your knee joints have reached a 90 degree angle, you may lower the weight back in to starting position.
• Repeat this motion for more reps.

Prone Leg Curl Tips

• Make sure that you keep your feet north and south throughout the lift. Individuals who have tight calves tend to turn their feet out while performing this exercise.

Prone Leg Curl and Sports Application

Most sports do not require an athlete to be in a prone position to elicit a skill required for that sport; however, the prone leg curl can serve as a valuable training tool for athletes for several reasons. The first is that it isolates that hamstrings which are often under trained in many training protocols. Also, the prone leg curl is a stable movement that can be used by beginners to learn how to actively contract their hamstrings.