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Prone Manual Hamstring

HamstringsOtherBeginnerIsolation
Prone Manual Hamstring — start position
Start
Prone Manual Hamstring — finish position
Finish
Muscles worked
PrimaryHamstrings

How to do it

  1. 01

    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. 02

    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. 03

    Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

In the app

Prone Manual Hamstring appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With machine

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