Prone Manual Hamstring — start position
Start
Prone Manual Hamstring — end position
End

Legs / Beginner / Isolation (single joint)

Prone Manual Hamstring

An isolation bodyweight exercise for the hamstrings.

At a glance

Primary
Hamstrings
Equipment
Bodyweight
Movement pattern
Knee flexion
Level
Beginner
Type
Legs, Isolation (single joint)

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.

Open in the appGet started

Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings — primary (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Hamstrings

Best for

How specific this exercise is to each movement.

Similar exercises

Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.