GymPlan AIExercises › Hamstrings › Prone Manual Hamstring
Prone Manual Hamstring
Prone Manual Hamstring is a beginner isolation bodyweight exercise that mainly works your hamstrings.
💪 Hamstrings🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 3 sets of 20-60 seconds
How to do the prone manual hamstring
- You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
- 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.
- Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Muscles worked
Primary: Hamstrings
Sets and reps
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
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Start your free trialProne Manual Hamstring alternatives
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Kettlebell SwingKettlebell · IntermediateFAQ
What muscles does the prone manual hamstring work?
It mainly works your hamstrings.
How many sets and reps of prone manual hamstring should I do?
Hold or work for 20-60 seconds, 3 sets, resting 45-60 seconds. Add 5-10 seconds a week as it gets easier.
Is the prone manual hamstring good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.