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Exercise 0016 · REF VedGSby

Assisted Prone Hamstring exercise animation

Assisted Prone Hamstring

Category
Upper Legs
Equipment
Assisted
Target
Hamstrings

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.

How to Do the Assisted Prone Hamstring

  1. Lie face down on a mat or bench with your legs fully extended.
  2. Have a partner or use a resistance band to secure your ankles.
  3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Prone Hamstring primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have assisted? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Assisted Prone Hamstring work?
The Assisted Prone Hamstring primarily targets the hamstrings, with the glutes and lower back assisting.
What equipment do I need for the Assisted Prone Hamstring?
The Assisted Prone Hamstring is done with a assisted.
What's a good alternative to the Assisted Prone Hamstring?
If you don't have access to a assisted, the Glute-Ham Raise targets the same hamstrings using body weight instead.