Prone Floor Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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For training your hamstrings, the Prone Floor Curl is a solid beginner-level pulling movement in the isolation category. Use for home workouts or when equipment is unavailable.
Everything You Need to Know About the Prone Floor Curl
The Prone Floor Curl is a good for beginners exercise that targets your Hamstrings (biceps femoris). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for home workouts or when equipment is unavailable. This timing makes the most of your workout and helps you get better results. Who is this for? All levels needing no-equipment hamstring work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone Floor Curl — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone Floor Curl?
- 1
Lie face down on the floor with legs extended.
- 2
Place hands under forehead or by your sides.
- 3
Keep hips pressed into the floor throughout.
- 4
Curl heels toward glutes by flexing knees.
- 5
Squeeze hamstrings hard at the top contraction.
- 6
Lower legs with control back to starting position.
What are the best tips for the Prone Floor Curl?
Keep hips and pelvis pressed into floor.
Squeeze hamstrings at peak contraction.
Use ankle weights for added resistance.
Point toes to increase hamstring activation.
Common Prone Floor Curl mistakes
Lifting hips off the floor during the curl.
Losing hip position during the Prone Floor Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Using momentum to swing legs up.
Bouncing or using momentum during the Prone Floor Curl takes work away from your Hamstrings (biceps femoris) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full range of motion.
Cutting the range of motion short on the Prone Floor Curl means your Hamstrings (biceps femoris) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Relaxing hamstrings at bottom position.
On pulling movements like the Prone Floor Curl, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Prone Floor Curl — who it's best for
All levels needing no-equipment hamstring work.
How to Program the Prone Floor Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45 seconds.
What are good alternatives to the Prone Floor Curl?
Slider Leg Curl
Stability Ball Curl
Nordic Curl
Other Variations
- Weighted Prone Floor Curl
- Partner Resisted Floor Curl
- Tempo Prone Floor Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Floor Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use mat or soft surface for comfort.
- Stop if you experience cramping.