Beginner
ASSISTED PRONE HAMSTRING
Upper legs
Body Part
Hamstrings
Target Muscle
Assisted
Equipment
Beginner
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a mat or bench with your legs fully extended.
2
Step:2 Have a partner or use a resistance band to secure your ankles.
3
Step:3 Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
4
Step:4 Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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