Therapeutic exercise
Prone Hamstring Curl
Active knee flexion against gravity in prone position, isolating the hamstrings in open chain. Unlike the standing hamstring curl (in standing against gravity), the prone version is assisted by the horizontal position and allows full flexion range — useful in meniscal and ligamentous rehab to restore hamstring strength.
How to perform
- Starting position. Lie face down on a mat with the arms folded under the head and the legs extended.
- Step 2. Keep the hips against the floor — do not allow pelvic elevation.
- Step 3. Slowly flex one knee, bringing the heel toward the glute over 2 seconds.
- Step 4. Hold maximum flexion for 1 second, feeling hamstring contraction.
- Return. Lower the heel slowly over 3 seconds to the extended position. Alternate legs or complete a set before switching.
When not to perform
- Acute hamstring strain in inflammatory phase
- Recurrent cramping
- Recent post-operative knee or hip surgery
- Acute low-back pain in prone
- Pregnancy (incompatible with prone position)
- Acute meniscal injury in inflammatory phase
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.
Standing Hamstring Curl
Isolated hamstring strengthening in an open kinetic chain. Re-balances the quadriceps-hamstring ratio, frequently disproportionate in patients with knee osteoarthritis and patellofemoral syndrome.
Heel Slide for Knee Range
Passive-active heel slide toward the glute, restoring knee flexion range. The foundational exercise after prolonged immobilization (meniscal, ligamentous, or post-operative) — progresses range without loading, safely.