Prone Machine Leg Curl
Prone machine leg curl isolates the hamstrings via knee flexion to build strength and muscle; targets posterior chain for balanced lower body development.
About Exercise
Equipment
Leg Curl Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Glutes
3/10Glute Max
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Lie face-down on the prone leg curl machine with knees aligned to the pivot point and ankle roller pad above ankles. Grasp handles and press hips and chest into pads.
- Exhale and curl heels toward glutes by flexing knees.
- Squeeze hamstrings at top and pause briefly.
- Inhale and slowly lower legs to full extension.
- Maintain tension without letting weights touch.
- Keep hips and chest in contact with pads throughout.
Coaching Tips
Form Cues
- Squeeze hamstrings hard
- Hips stay down
- Control the descent
- Knees track straight
- Neutral spine always
Breathing
Inhale during the lowering phase and exhale as you curl the weight up. Brace core to stabilize torso.
Tempo
3-1-2
Range of Motion
From full knee extension to heels touching glutes, keeping knees aligned with machine axis.
Safety
Safety Notes
- Avoid if acute knee pain exists
- Start with light weight for form
- Maintain neutral spine to protect back
- Warm up hamstrings first
- Balance with quad exercises
Spotting
Spotting not required; machine provides safety. Use lighter weight if form breaks.
Common Mistakes
- Arching lower back
- Using momentum to swing
- Lifting hips off pad
- Incomplete range of motion
- Letting weights slam down
When to Avoid
- Acute hamstring strain
- Knee joint instability
- Lower back injury
Flexibility Needed
- Adequate knee flexion range
- Hip extension mobility
Build Up First
- Basic understanding of machine adjustments
- Familiarity with controlled movements
Also known as
Lying Leg Curl, Prone Hamstring Curl, Machine Hamstring Curl
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