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Prone Lying Hamstring Curl With Ankle Straps

IntermediateStrengthTier T2

You lie face down on the floor a few feet from a closed door, with both ankles in padded straps clipped to a resistance tube. You bend your knees to pull your heels toward you, then lower them.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • strap or belt + doorway

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying face down on the floor, legs straight, both ankles strapped to a resistance tube anchored at the bottom of a door behind his feet.

    Step 1 of 3

    Lie face down on the floor with both ankles strapped to the tube anchored at the bottom of the door, keeping your buttocks down and your back flat.

  2. The same man, still lying face down, now with both knees bent and his heels drawn up toward his buttocks, the tube stretched more taut.

    Step 2 of 3

    Bend both knees together and move your heels toward your buttocks, controlling the tube's resistance.

  3. A man lying face down on the floor, legs straight, both ankles strapped to a resistance tube anchored at the bottom of a door behind his feet.

    Step 3 of 3

    Lie face down on the floor with both ankles strapped to the tube anchored at the bottom of the door, keeping your buttocks down and your back flat.

Safety Information

Keep your buttocks down and your back flat throughout the curl -- do not let your hips lift or your back arch. If you have a hamstring strain, a knee ligament or meniscus injury, or an acute low-back condition, ask a physical therapist or physician before attempting this exercise, because the hamstrings work against an elastic tube's rising resistance through a bent-knee range while the hips are held isometrically flat. Stop and return to the extended starting position with control immediately if you feel a sharp pain, cramping, or pulling sensation in the hamstring, knee, or low back at any point in the curl. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.