Prone Manual Hamstring

Technique

How to perform Prone Manual Hamstring

1. Lie face down with your hips and thighs resting on the floor.
2. Bend the working knee and place the opposite ankle across the back of the working ankle.
3. Curl the working heel toward your glute while the opposite leg presses toward the floor to provide smooth resistance.
4. Pause briefly near the top without lifting the working thigh.
5. Lower the working leg under control while maintaining opposing pressure with the other leg.
6. Reset the crossed-leg position and repeat before switching sides.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.