Prone Manual Hamstring
Prone Manual Hamstring is a isolation strength exercise that trains the hamstrings.
StrengthBeginnerIsolationStatic
Primary muscles: Hamstrings
How to do it
- You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
- 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.
- Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Prone Manual Hamstring from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
