Prone Manual Hamstring
A beginner isolation strength exercise that works the hamstrings.
Starting position
End position
How to Do 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
Alternatives to Prone Manual Hamstring
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Platform Hamstring Slides
A beginner isolation strength exercise that works the hamstrings.
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2
Seated Band Hamstring Curl
A beginner isolation strength exercise that works the hamstrings.
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3
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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4
Lying Leg Curls
A beginner isolation strength exercise that works the hamstrings, using a machine.
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5
Seated Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
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6
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
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7
Standing Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
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8
Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
-
9
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Frequently Asked Questions
What muscles do prone manual hamstring work?
Prone Manual Hamstring primarily works the hamstrings.
What equipment do I need for prone manual hamstring?
The source dataset does not record equipment for prone manual hamstring. Check the instructions above before you set up.
Prone Manual Hamstring: is it suitable for beginners?
Yes. Prone Manual Hamstring is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of prone manual hamstring?
Platform Hamstring Slides, Seated Band Hamstring Curl, Ball Leg Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my prone manual hamstring reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; prone manual hamstring can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Prone Manual Hamstring with AI
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