How to Do Prone Manual Hamstring
Start and end of one clean rep of Prone Manual Hamstring.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Prone Manual Hamstring
- 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Prone Manual Hamstring work?
Prone Manual Hamstring is a focused movement that primarily works the hamstrings.
What equipment do I need for Prone Manual Hamstring?
None — Prone Manual Hamstring is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Prone Manual Hamstring?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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