maratoolProne Manual Hamstring
How to do the prone manual hamstring
- You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
- To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
- Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Muscles worked
The prime movers are the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition.
Every exercise for:Hamstrings
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the hamstrings too, using equipment this one does not:
- Reverse Band Sumo Deadliftbarbell
- Reverse Hyperextensionmachine
- Stiff-Legged Dumbbell Deadliftdumbbell
- 90/90 Hamstringbody only
- Alternating Hang Cleankettlebell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 86 hamstrings exercises in this database, 37 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.