The prone leg curl exercise is a good way to isolate the hamstrings.
The hamstrings are the muscles located at the back of the thigh, and it is important to work both the back of the thigh and the front of the thigh.
Nearly, every gym has a prone hamstring exercise machine. Below are pictures, instructions, and tips for this hamstring exercise.
Starting Position: Begin by adjusting the length of the leg pad so that it is just above the heel and rests at the back of the lower calf. Lie face down and keep your lower back in a stable position.
Form: Exhale and bend your knees so that your heels move towards your butt. Hold for a brief second and then slowly lower to the starting position.
Personal Trainer Tips: During this exercise it is important to keep your lower back in the correct position. The tendency is to overly arch the lower back, so use your abdominals and core muscles to keep your back stable.
Also, keep your feet in a neutral position. Do not point the toes or overly flex the ankles. And, keep your knees ankles in good alignment.
There are many hamstring exercises that you can choose. The hamstrings actually work in many multi-joint leg exercises like squats and lunges, and they get even more emphasis in exercises like the dead lift.
A good hamstring workout should include both multi-joint exercises and single joint isolation exercises like the leg curl.
Yours in Health,
Dr. Charles PT/PT