Prone Manual Hamstring
How to do the Prone Manual Hamstring with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
,
Bodyweight
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.
Log it, see it on your body.
Every Prone Manual Hamstring set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
More hamstrings exercises
Prone Manual Hamstring: common questions
What muscles does the Prone Manual Hamstring work?
The Prone Manual Hamstring primarily works the Hamstrings.
Is the Prone Manual Hamstring suitable for beginners?
Yes. The Prone Manual Hamstring is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Prone Manual Hamstring?
None. The Prone Manual Hamstring is a bodyweight exercise, so you can do it without any equipment.
Is the Prone Manual Hamstring a compound or isolation exercise?
The Prone Manual Hamstring is an isolation exercise, it targets the hamstrings through a single joint, which makes it useful for focused, targeted work.
How do I do the Prone Manual Hamstring with correct form?
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel. Follow the full step-by-step above for the complete movement.
Log your Prone Manual Hamstring sets, free.
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