Prone Manual Hamstring
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.
How to program the Prone Manual Hamstring
Sets and reps
As an isolation movement, the Prone Manual Hamstring is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Prone Manual Hamstring is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Prone Manual Hamstring work?
The Prone Manual Hamstring primarily targets the Hamstrings.
What equipment do I need for the Prone Manual Hamstring?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Prone Manual Hamstring should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
