Prone Manual Hamstring
The Prone Manual Hamstring is a beginner none (bodyweight) exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.