Upper Legs Exercise · Assisted
Assisted Prone Hamstring
The assisted prone hamstring stretch has you lying face down while a partner or machine helps bend the knee and extend the hip, isolating the hamstring without the lower back getting involved the way standing toe touches often do. It's a good option for stiff hamstrings that don't respond well to bouncing stretches. Stay relaxed and let the assistance move the leg rather than fighting it.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Assisted
- Target
- Hamstrings
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Assisted Prone Hamstring
- Lie face down on a mat or bench with your legs straight.
- Secure your ankles using a partner or a resistance band.
- Contract your hamstrings and raise your legs toward your glutes while keeping your knees straight.
- Hold briefly at the top, then slowly lower your legs back to the start.
- Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Assisted Prone Hamstring mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Lying Quads Stretch
Assisted Side Lying Adductor Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
FAQ
- What muscles does the Assisted Prone Hamstring work?
- The Assisted Prone Hamstring mainly works your hamstrings. It also helps strengthen your glutes and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Assisted Prone Hamstring?
- You do the Assisted Prone Hamstring with a partner or assistance device appropriate to the movement. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Assisted Prone Hamstring?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Assisted Prone Hamstring?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.