Strength

Prone Manual Hamstring

The prone manual hamstring is a beginner strength exercise for your hamstrings, using just your body weight.

Main muscles
Hamstrings
Equipment
Body weight
Level
Beginner
Prone Manual Hamstring, starting position
Start
Prone Manual Hamstring, end position
Finish

How to do it

  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.

Alternatives to the prone manual hamstring

Glute bridge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Leg curl Leg curl