Exercise library · Hamstrings

How to Do Prone Manual Hamstring

Step-by-step instructions, muscles worked and workouts that use the prone manual hamstring.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.