Prone Manual Hamstring

How to do the 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.

Muscles worked

Role	Muscles
Primary	hamstrings
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Ball Leg Curl Exercise Ball Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell

Harder than the Prone Manual Hamstring

Seated Hamstring expert · Bodyweight Lying Hamstring expert · Other Equipment World's Greatest Stretch intermediate · Bodyweight

Superset the Prone Manual Hamstring with

Opposing quads work — alternate sets without extra rest.

Bodyweight Squat quads Bodyweight Walking Lunge quads Freehand Jump Squat quads Cable Hip Adduction quads

Common questions

What muscles does the Prone Manual Hamstring work?

The Prone Manual Hamstring primarily works the hamstrings. Chair Leg Extended Stretch, Hamstring-SMR, and Hamstring Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Prone Manual Hamstring?

None — the Prone Manual Hamstring is bodyweight, so it works at home, in a hotel room or outdoors. Chair Leg Extended Stretch and Hamstring-SMR also need nothing.

Is the Prone Manual Hamstring suitable for beginners?

Yes, the Prone Manual Hamstring is rated beginner. Seated Hamstring, Lying Hamstring, and World's Greatest Stretch are the progressions from here.

Where should the Prone Manual Hamstring go in a workout?

Late — the Prone Manual Hamstring is isolation work, so it follows your compounds. Supersetting it with Bodyweight Squat and Bodyweight Walking Lunge cuts session time without extra rest.

Similar exercises

Chair Leg Extended Stretch Other Equipment Hamstring-SMR Foam Roller Hamstring Stretch Bodyweight Intermediate Groin Stretch Other Equipment Ball Leg Curl Exercise Ball Floor Glute-Ham Raise Bodyweight