Smart Workout Diary

Machine Leg Curl Prone

The prone machine leg curl is an isolation exercise performed face down on a leg curl machine. It primarily trains the hamstrings through knee flexion, while the calves assist. It supports hamstring strength, muscular development, and balanced lower-body training.

Demonstration

Machine Leg Curl Prone — demonstration 1
Machine Leg Curl Prone — demonstration 2

Instructions

  1. Adjust the machine so the knee pivot aligns with your knee joint, and set the ankle pad just above your heels.
  2. Lie face down with your hips flat against the pad, legs straight, and hands holding the provided handles.
  3. Brace your abdomen and keep your pelvis pressed into the bench. Do not arch your lower back.
  4. Exhale and curl both lower legs upward by bending your knees, using a smooth and controlled motion.
  5. Pause briefly when you reach a comfortable top position without lifting your hips or forcing the range.
  6. Inhale and slowly lower the pad until your knees are nearly straight, keeping tension in the hamstrings before repeating.
Muscle Group
Hamstrings
Other Muscle Groups
Calves
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Choose resistance you can lower slowly without shifting your hips.
  2. Keep your hips down throughout the repetition; lifting them usually reduces hamstring control and stresses the lower back.
  3. Move through a comfortable range and avoid snapping the knees straight at the bottom.
  4. Control both phases. Do not swing the weight or rely on momentum to curl the pad.
Exercise library