Assisted Prone Hamstring

Assisted Prone Hamstring

The Assisted Prone Hamstring exercise is an effective way to target and strengthen the muscles in the back of your thighs, known as the hamstrings. This exercise is particularly beneficial for individuals who are looking to improve their stability, increase their running or jumping performance, or alleviate any imbalances or weaknesses in the hamstring muscles. To perform the Assisted Prone Hamstring exercise, you usually need a partner, a resistance band, or a machine specifically designed for this purpose. The exercise typically involves lying face down on a flat bench or padded surface, with your legs extended straight out behind you. Your partner or the resistance band is positioned at your feet, providing resistance as you bend your knees and bring your heels towards your glutes, engaging the hamstrings. The resistance provided during this exercise helps to engage the muscles and create tension, which in turn increases muscle strength and endurance. By actively contracting the hamstrings against resistance, you are targeting the entire muscle group, including both the inner and outer hamstrings. Over time, this can lead to improved leg strength and stability, reduced risk of hamstring injuries, and enhanced performance in various physical activities. Incorporating the Assisted Prone Hamstring exercise into your workout routine can be a valuable addition for anyone looking to develop stronger hamstrings. However, it's important to start with light resistance or assistance and gradually increase the intensity as your muscles adapt and become stronger. Remember to prioritize proper form, avoid jerky or uncontrolled movements, and listen to your body to avoid any potential strain or injury. As with any exercise program, it's important to consult with a fitness professional to ensure that this exercise is suitable for your individual needs and goals. They can provide you with personalized guidance, including recommendations on the number of sets and repetitions to perform, and how to properly warm up and cool down to maximize the benefits of the Assisted Prone Hamstring exercise.


  • Lie face down on an exercise mat with your legs fully extended and your body in a straight line.
  • Place your hands underneath your shoulders, resting on your forearms.
  • Engage your core muscles to stabilize your spine.
  • Bend your right knee and lift your heel towards the ceiling, keeping your thigh parallel to the ground.
  • Use your hands and forearms to support your upper body, applying gentle pressure on your hands.
  • Slowly lower your right leg back to the starting position.
  • Repeat the movement with your left leg.
  • Continue alternating legs for the desired number of repetitions.
  • Remember to breathe smoothly and avoid holding your breath during the exercise.
  • It's important to maintain control throughout the movement and avoid any jerking or sudden movements.
  • Start with a light resistance band or towel to assist with the movement if necessary.
  • As you become stronger, you can progress to using a thicker resistance band or no assistance at all.

Tips & Tricks

  • Focus on keeping your core engaged throughout the exercise.
  • Be sure to fully extend your knees while kicking your legs back.
  • Use the assisting machine or a resistance band to help with the movement if needed.
  • Control the movement and avoid swinging your legs.
  • Initiate the movement from your glutes and hamstrings rather than relying on momentum.
  • Gradually increase the resistance or decrease the assistance over time to progress the exercise.
  • Breathe in during the eccentric phase (lowering down) and exhale during the concentric phase (lifting up).
  • Maintain a neutral spine position throughout the entire exercise.
  • Make sure to warm up your hamstrings before performing this exercise to reduce the risk of injury.
  • Avoid overextending your back when lifting your legs.


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