Prone Manual Hamstring

Also called partner hamstring curl, manual leg curl and partner resisted leg curl.

Works

Hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.

1. 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.
2. Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Cues

• Lie face down, legs straight.
• Partner's hand on your heel.
• Curl against steady resistance.
• Tell your partner more or less.

Common mistakes

• Hips lifting off the floor.
• Partner jerking the resistance.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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