Prone Manual Hamstring

A beginner strength exercise for the hamstrings, done with just your bodyweight.

Prone Manual Hamstring: finishing position

Main muscles: Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the 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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Prone Manual Hamstring

Questions

What muscles does the Prone Manual Hamstring work?

Mainly the hamstrings.

Is the Prone Manual Hamstring good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Prone Manual Hamstring?

Good alternatives that train the hamstrings: Floor Glute-Ham Raise, Ball Leg Curl, Lying Leg Curls or Natural Glute Ham Raise.

How many sets and reps of the Prone Manual Hamstring should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).