Prone Manual Hamstring

Prone Manual Hamstring demonstration

How to Perform

1. 1You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
2. 2To 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. 3Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps