TETSUAssisted Prone Hamstring
The Assisted Prone Hamstring is a partner-assisted exercise for the upper legs that primarily targets the hamstrings, with the glutes and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Assisted Prone Hamstring
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
- Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Assisted Prone Hamstring work?
The Assisted Prone Hamstring primarily targets the hamstrings. The glutes and lower back work as supporting muscles.
What equipment do I need for the Assisted Prone Hamstring?
You need a partner or a simple assist such as a band or towel to perform the Assisted Prone Hamstring.
How many sets and reps of the Assisted Prone Hamstring should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Assisted Prone Hamstring works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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