Exercise
PRONE (LYING) HAMSTRINGS CURL
Stand
Squat
Form cues
Lie prone with a band cuff secured just above your ankle
Keep your hips flat on the mat — do not let them rise as you curl
Curl your heel toward your glutes in a smooth arc
Squeeze your hamstring hard at the top of the curl
Lower slowly — the eccentric builds hamstring strength
Instructions
Step-by-step technique
Lie prone (on your stomach) on a mat with feet hip-width apart.
Attach a resistance band cuff just above one ankle, with the anchor point away from your body.
Gently brace your core to stabilize your torso.
Keeping your hips flat on the mat, curl your ankle toward your glutes by bending your knee.
Continue until your knee is fully flexed.
Squeeze your hamstring at the top of the movement.
Slowly lower your heel back to the starting position.
Complete all reps on one leg, then switch.