Upper Legs Exercise · Assisted

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Assisted Prone Hamstring

Category

Upper Legs

Equipment

Assisted

Target

Hamstrings

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

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 straight.
2. Secure your ankles using a partner or a resistance band.
3. Contract your hamstrings and raise your legs toward your glutes while keeping your knees straight.
4. Hold briefly at the top, then slowly lower your legs back to the start.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Biomechanical & Joint Load Cues

Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.

Common Mechanical Mistakes & Form Errors to Avoid

• Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
• Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
• Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.

Proper Breathing Patterns & Core Engagement

Inhale during eccentric lowering phase; exhale during concentric work phase.

Injury Modification & Joint Safety

Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.

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

More Hamstrings Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Assisted Prone Hamstring work?

The Assisted Prone Hamstring primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the lower back. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Assisted Prone Hamstring?

The Assisted Prone Hamstring is performed using a assisted. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Assisted Prone Hamstring?

The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Assisted Prone Hamstring?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.