Prone Manual Hamstring

Technique

How to perform Prone Manual Hamstring

1. Lie face down with your thighs and pelvis resting on the floor.
2. Place the opposite ankle across the back of the working ankle, keeping the contact comfortable and steady.
3. Bend the working knee to curl that heel toward your buttock while the other leg presses back against the motion.
4. Keep the working thigh down instead of lifting it at the hip.
5. Let the working knee straighten under the same smooth opposing pressure, controlling the return rather than dropping the leg.
6. Repeat, then switch which ankle supplies resistance.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.