Hamstrings · Assisted · Beginner

How to do Assisted Prone Hamstring

The assisted prone hamstring exercise targets the hamstrings with assistance from a partner or resistance band, making it accessible for those developing strength or needing support. It involves lying face down and curling the legs towards the glutes, focusing on hamstring engagement.

Primary muscle: Hamstrings
Also works: Glutes and Lower back
Equipment: Assisted
Level: Beginner
Category: Legs

How to do Assisted Prone Hamstring, step by step

Lie face down on a mat or bench with your legs fully extended.
Have a partner or use a resistance band to secure your ankles.
Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Repeat for the desired number of repetitions.

Muscles worked

Assisted Prone Hamstring works your hamstrings as the main mover, with help from your glutes and lower back.

Track Assisted Prone Hamstring in SPLYT

Assisted Prone Hamstring is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More hamstring exercises

All 56 hamstring exercises →