Prone Manual Hamstring

A partner-assisted hamstring curl using manual resistance to build eccentric strength and muscle engagement in the hamstrings.

Instructions

1. You will need a partner for this exercise.
2. Lay face down on a bench or floor with your legs straight.
3. Your assistant will place their hand on your heel.
4. Flex your knee to curl your leg up against the resistance provided by your partner.
5. Your partner should provide resistance, starting light and increasing pressure as the movement is completed.
6. Communicate with your partner to monitor appropriate resistance levels.
7. Pause at the top of the movement for a brief second.
8. Return the leg to the starting position as your partner provides resistance in the opposite direction.
9. Complete all repetitions on one leg before switching sides.

Tips

• Communication is essential for proper resistance intensity.
• The partner should provide accommodating resistance that increases as you curl.
• Start with lighter resistance until the movement pattern is mastered.
• This exercise is excellent for developing eccentric strength.
• Maintain constant tension on the hamstring throughout the movement.
• The partner should match the speed of your movement.