Machine Leg / Hamstring Curl Prone
Machine-based isolation movement that targets the hamstrings via knee flexion to build posterior chain hypertrophy; commonly scaled by performing unilaterally.
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 machine with your knees aligned with the pivot point and the roller pad resting just above your heels.
- Grasp the handles and brace your core to keep your hips pressed firmly against the bench.
- Exhale and curl your heels toward your glutes by flexing the knees.
- Squeeze the hamstrings hard at the top position.
- Inhale and slowly lower the weight back to full extension.
- Maintain tension at the bottom without letting the weight stack touch.
Coaching Tips
Form Cues
- Hips down
- Knees in line with pivot
- Squeeze at the top
- Control the negative
Breathing
Exhale as you curl the weight up, inhale as you lower it.
Tempo
3-1-1
Range of Motion
From full knee extension to maximum flexion where heels approach glutes.
Safety
Safety Notes
- Ensure knees align with the machine's axis of rotation to prevent joint stress.
- Avoid hyperextending the knees at the bottom of the movement.
Spotting
Not recommended; use the machine's safety stops or lighter weight.
Common Mistakes
- Lifting hips off the pad
- Using momentum
- Hyperextending the lower back
- Incorrect knee alignment
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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