Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
See how Prone Floor Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The prone floor curl lies face down and curls your heels toward your glutes using just bodyweight resistance, providing hamstring isolation that requires no equipment at all. This simple movement trains knee flexion anywhere—hotel rooms, parks, or at home—making it the most accessible leg curl option available.
When to use it
Use for home workouts or when equipment is unavailable.
Who it's for
All levels needing no-equipment hamstring work.
Lie face down with legs extended and hips pressed into the floor. Curl your heels toward your glutes while keeping your hips down. Squeeze your hamstrings hard at the top, then lower slowly. Add ankle weights when bodyweight becomes too easy.
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Lie face down on the floor with legs extended.
Place hands under forehead or by your sides.
Keep hips pressed into the floor throughout.
Curl heels toward glutes by flexing knees.
Squeeze hamstrings hard at the top contraction.
Lower legs with control back to starting position.
Keep hips and pelvis pressed into floor.
Squeeze hamstrings at peak contraction.
Use ankle weights for added resistance.
Point toes to increase hamstring activation.
Program prone floor curls when no equipment is available, for warm-ups, or as a bodyweight finisher. Use higher reps since bodyweight resistance is light. They pair well with any hip hinge movement and can be done anywhere.
Lifting hips off the floor during the curl.
Losing hip position during the Prone Floor Curl changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Using momentum to swing legs up.
Bouncing or using momentum during the Prone Floor Curl makes the movement harder to control and can shift work away from your Hamstrings (biceps femoris). Use a load you can move smoothly through the intended range.
Not achieving full range of motion.
Cutting the range of motion short on the Prone Floor Curl can reduce the training stimulus for your Hamstrings (biceps femoris). Use the largest comfortable range you can control without changing the intended setup.
Relaxing hamstrings at bottom position.
On a lower-body pulling movement like the Prone Floor Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings (biceps femoris). Keep the working leg stable and move through a controlled range.
All levels needing no-equipment hamstring work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Floor Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Prone Floor Curl
The Prone Floor Curl primarily targets the Hamstrings (biceps femoris), making it an effective exercise for hamstrings development. Secondary muscles worked during the Prone Floor Curl include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Prone Floor Curl as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Floor Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Floor Curl is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Prone Floor Curl include: Slider Leg Curl, Stability Ball Curl, Nordic Curl. These exercises target similar muscle groups as the Prone Floor Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.