In the same way that the sitting hamstring curl offers resistance to your lower legs, the prone version does the same thing. Whenever you bend your knees, this causes your hamstrings to become active.
To perform a hamstring curl while prone:
Attach the ends of a resistance band to a solid object in order to secure them. Arrange your feet so that they are hip-width apart and lie down on your stomach. In order to flex your ankle, place the band around one of your heels.
Holding your thighs and hips on the mat, bend your knee and draw your heel toward your butt. Do this while maintaining your knee bent.
Stop pulling when you are unable to go any further. Return to the spot you started from.
Do between 12 and 15 repetitions.
As your strength increases, you might want to experiment with utilizing resistance bands that are heavier.
As an alternative, you can perform the hamstring curl while lying on your back without using a resistance band.
