Prone Manual Hamstring
The Prone Manual Hamstring primarily targets your Hamstrings. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Isolation · Static
Primary muscles: Hamstrings
How to perform Prone Manual Hamstring
- Step 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.
- Step 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.
- Step 3. Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Frequently asked questions
What is the primary muscle focus of the prone manual hamstring curl?
This exercise targets the hamstrings through knee flexion. It isolates the biceps femoris, semitendinosus, and semimembranosus without significant involvement from secondary muscle groups.
How should the partner apply resistance during this movement?
The partner should apply consistent downward pressure against the heels throughout the entire range of motion. Resistance should be adjusted to match the lifter's strength curve, peaking at the midpoint.
What is a common mistake to avoid during the concentric phase?
Avoid allowing the hips to lift off the floor or bench to compensate for the load. Keeping the pelvis pressed down ensures the hamstrings perform the work rather than the lower back.
What is a suitable alternative if a training partner is unavailable?
A lying leg curl machine or a resistance band anchored to a low point provides similar mechanics. These options allow for solo training while maintaining the prone position and knee flexion focus.
What are the recommended sets and reps for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions with a controlled eccentric phase. Focus on high time under tension and a strong peak contraction at the top of each rep.
Sample sets & reps for Prone Manual Hamstring
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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