Prone leg curl
The prone leg curl is an isolation machine exercise that targets the hamstrings by flexing the knee against resistance. It is highly effective for building hamstring strength, muscle hypertrophy, and improving knee joint stability.
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- Adjust the machine's roller pad so it rests just below your calf muscles and slightly above your heels when your legs are fully extended.
- Lie face down on the bench, aligning your knee joints directly with the pivot point of the machine, and grasp the handles to stabilize your upper body.
- Keep your torso and hips flat on the bench, exhale, and curl your legs upward toward your glutes in a smooth, controlled motion.
- Squeeze your hamstrings at the peak of the movement and hold the contraction for a brief second.
- Inhale as you slowly lower the roller pad back to the starting position, maintaining tension on the hamstrings and stopping just short of a full lockout.
Muscles worked
Form tips
- Keep your ankles flexed (dorsiflexed) throughout the movement to maximize hamstring recruitment and prevent calf cramping.
- Actively press your hips and pelvis down into the bench to prevent your lower back from arching and taking over the lift.
- Focus on a slow, controlled eccentric (lowering) phase of 2-3 seconds to increase time under tension.
Common mistakes
- Lifting the hips off the pad to use momentum and leverage to pull the weight up.
- Using too much weight, which leads to swinging the legs and failing to achieve a full range of motion.
- Allowing the weight stack to slam down at the bottom, which removes tension from the muscles and risks hyperextending the knees.
FAQ
How many reps and sets should I perform?
For muscle hypertrophy and strength, perform 3 to 4 sets of 8 to 12 repetitions using a weight that challenges you in the final reps of each set.
Where should the roller pad rest on my legs?
The roller pad should rest on the lower portion of your calves, just above your Achilles tendon. If it is too high on the calves or too low on the heels, it can cause discomfort and reduce leverage.
Why do my calves cramp during prone leg curls?
Calves often cramp if you point your toes (plantarflexion) during the curl, which forces the gastrocnemius muscle to assist. Keep your feet flexed (dorsiflexed) toward your shins to isolate the hamstrings.
