Library / Hamstrings
Prone Lying Leg Curl
Machine · Isolation · Isolation
Hamstrings Calves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves
- Equipment
- Machine
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Keep your hips pressed firmly down into the bench pad so your lower back does not arch.
- Curl the roller pad smoothly toward your glutes with ankles dorsiflexed.
- Lower under strict control.
Joint & safety considerations
No specific joint contraindications are flagged for Prone Lying Leg Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Hang Snatch | Barbell swap | Barbell |
| Dumbbell Clean | Dumbbell swap | Dumbbell |
| Glute Ham Developer Hip Extension | Bodyweight swap | Bodyweight |
| Inchworm | Bodyweight swap | Bodyweight |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.