Prone Manual Hamstring

How to perform

1. 01You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
2. 02To 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. 03Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.