HamstringsBeginner

Prone Manual Hamstring

Strength movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Hamstrings

Movement instructions

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.

Technique guidance

Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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