Prone Hamstring Curl Troubleshooting

How would you like to get bigger hammies, better leg mobility, and crush your lower body? Then the prone hamstring curl could be a money move for you.

Peep this video to learn more about it.

Prone hamstring curl biomechanics

With the prone hamstring curl, you are driving knee flexion in a hip extended position.

What we should see then, is as follows:

  • Sacral nutation
  • Hip extension
  • Proximal hip internal rotation
  • Distal hip external rotation
  • Tibial internal rotation
  • ankle plantarflexion and inversion

These combined mechanics promote the aforementioned mechanics that is essentially driving an “inhaled” orientation in an “exhaled” starting point.

Common prone hamstring curl errors

The most common error during this movement is arching the back, which anteriorly orients the pelvis. Aka, you won’t get the knee changes you oh so deserve!

An easy way to fix this is to place something underneath the stomach to drive passive lumbar flexion.