Prone Manual Hamstring

Prone Manual Hamstring is a beginner-level isolation in the strength category that primarily works the hamstrings.

How to do it

1. 1You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
2. 2To 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. 3Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.