Prone Hamstring Curl

  • Lay on the ball on your stomach and walk out on your hands until your hips are on top of the ball. Your legs should be parallel to the ground and feet hip width apart.

  • Engage your abs and maintain a neutral spine as you bend your knees and pull your heels towards your hips. Slowly straighten your legs keeping your thighs still.

  • Thighs 

  • Biceps femoris, Semimembranosus, Semitendinosus, Pectoralis major

  • TIP: Choose a stability ball that allows your torso to be parallel to the floor. Keep your elbows slightly bent if you want to work your chest muscles.

Variations for Prone Hamstring Curl

  • Leg Curl

    This is a great cross-training alternative to a hamstring curl machine at the gym. It challenges your stability muscles because the ball will want to roll.

  • Hamstring Roll-out

    This works your abdominals and prepares you for the more difficult levels of the roll-out.

  • Advanced Hamstring Roll-out

    The most challenging hamstring roll-out, this one is will give you sculpted hamstrings and help you develop an ability to balance with movement.


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