What This Exercise Does
Prone hamstring curls strengthen the hamstring muscles, which are critical for knee stability and function. If you had a hamstring graft, this exercise helps rebuild the donor site.
- Strengthens hamstrings: The primary knee flexors and ACL synergists
- Rebuilds donor site: Essential for hamstring graft patients
- Improves knee control: Hamstrings help stabilize the knee during movement
- Safe positioning: Prone position minimizes stress on the knee
For Hamstring Graft Patients
If you had a hamstring autograft, follow your surgeon's specific guidelines. Some protocols delay resisted hamstring work for the first 4-6 weeks to allow the donor site to heal.
Step-by-Step Instructions
Lie Face Down
Lie on your stomach on a firm surface like a bed, mat, or treatment table. Your legs should be straight behind you.
Rest Your Head Comfortably
Place your forehead on your crossed arms or turn your head to one side. Ensure your spine is in a neutral position.
Bend Your Knee
Slowly bend your surgical knee, bringing your heel toward your buttock. Keep your thigh pressed into the surface - don't let your hip lift up.
Pro Tip
Start with gravity-only resistance (no weights). As you get stronger, you can add an ankle weight, but only with PT approval.
Control the Movement
Bend as far as comfortable (aim for 90 degrees or more), hold for 2 seconds, then slowly lower back down. The lowering phase (eccentric) is important for strength building.
Repeat
Perform 10-15 repetitions for 2-3 sets. Work both legs to maintain balance, even if the non-surgical leg can do more.