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How to Do a Prone Hamstring Curl

Learn how to do a prone hamstring curl from personal trainer Layla Luciano in this Howcast thighs workout video.


Hey, I'm Layla, and I'm going to show you how to do the Prone Hamstring Curl. For this exercise, you're going to need a stability ball. You're going to start off laying down on your back here. This exercise is really going to focus on targeting the back of the leg here, the back of the thigh, so the hamstring and the glute area as well. You're really going to feel this all throughout the back of that thigh area.

You're going to keep both heels up on the ball, hands out to the side. We're going to start off with the legs out all the way straight, and you're going to slowly raise your hips all the way up, holding it nice and steady. As you come in, you're going to bend your knees, digging through your heel, curling the ball all the way back towards you, and then taking it right back out. Taking it all the way in, all the way towards your butt, keeping those hips up, abs are nice and tight, and then taking it out.

If you're more of a beginner and you don't have much of a core stability yet, you can do one and then drop down, then pick your hips back up. Push those hips up, pull the ball all the way in, then take it out, and then drop down. Then take it up, hold that ball in, take it out, and drop down. If you have a strong core, you're able to do this without dropping those hips, then you can do ten to 12 reps just straight through, keeping those hips up, curling the ball in, and out. In, and out. You want to make sure you keep the hips up the entire time and you don't let them drop down and out as you do this exercise. That's how you do a Prone Hamstring Curl.

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