Prone Manual Hamstring
The Prone Manual Hamstring isolates the Hamstrings through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Prone Manual Hamstring
- 1
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
- 2
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.
- 3
Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Prone Manual Hamstring work?
The Prone Manual Hamstring primarily targets the Hamstrings. It's an effective isolation exercise for building hamstrings strength.
Is the Prone Manual Hamstring good for beginners?
Yes, the Prone Manual Hamstring is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Prone Manual Hamstring?
The Prone Manual Hamstring requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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