TETSUAssisted Prone Hamstring Alternatives
Need a swap for the Assisted Prone Hamstring? These 7 exercises train the same primary muscle — the hamstrings — using barbell, bodyweight, dumbbell, kettlebell and more. Pick one that fits your equipment and slot it into the same place in your program.
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Common questions
What can I do instead of the Assisted Prone Hamstring?
The closest substitutes are the Power Clean, Kick Out Sit and Glute-Ham Raise. Each trains the hamstrings as its primary muscle, so sets and reps can stay the same as your Assisted Prone Hamstring programming.
Is there a bodyweight alternative to the Assisted Prone Hamstring?
Yes — the Kick Out Sit trains the hamstrings with no added weight. Progress by adding reps, slowing the tempo, or adjusting leverage.
Can I just rotate these with the Assisted Prone Hamstring?
Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the hamstrings first.
Track it in Tetsu
Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.