Prone / Lying Knee Bends
How to Do Prone / Lying Knee Bends
- Lie prone on an exercise mat, with your arms folded together cushioning your head, and your legs fully extended straight out and away from you
- When ready, exhale and bend at one of your knees to bring your heel up towards your glutes, while keeping your other leg fully grounded
- Once your knee reaches a 90-degree bend, slowly inhale and control it smoothly back down to the starting position
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Related Hamstrings And Knees Exercises
Standing Chair / Supported Hamstring Curls
Laying Heel Slides / Knee Bends
Stability / Swiss / Exercise Ball Hamstring Leg Curl / Hip Raise / Bridge
Prone / Lying Knee Bends Exercise Details
Muscles worked
Prone / Lying Knee Bends targets hamstrings and knees and also works glutes & hip flexors. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Standing chair / supported hamstring curls, laying heel slides / knee bends and stability / swiss / exercise ball hamstring leg curl / hip raise / bridge. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
