Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Preview a first week that includes Prone Floor Curl
MySetPlan shows you when to use Prone Floor Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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.
MySetPlan places Prone Floor Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Prone Floor Curl
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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.
Yes, the Prone Floor Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels needing no-equipment hamstring work. Start with lighter weights to master proper form before progressing.
For the Prone Floor Curl, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45 seconds. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Prone Floor Curl can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting hamstrings.
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.