Hamstring Curl (Prone)

intermediate

10-15 repetitions. 2-3 sets. None, Resistance band (optional)

Suitable For

ACL Injury

Contraindications

Avoid if you have posterior knee pain
Do not perform if you have a hamstring strain

Benefits

Strengthens hamstrings to support ACL graft
Improves knee flexion strength and control
Balances quadriceps-to-hamstring strength ratio
Reduces anterior tibial translation stress on ACL

Hamstring strengthening is crucial after ACL injury because strong hamstrings act as a secondary stabilizer for the knee, reducing the load on the ACL graft. This prone hamstring curl is a safe and effective way to begin hamstring rehabilitation.

How to Perform

Lie on your stomach with your legs straight. Slowly bend your affected knee, bringing your heel toward your buttocks. Hold for 2 seconds at the top. Lower slowly and repeat. Keep your hips flat on the ground throughout the movement.