How to do the Assisted Prone Hamstring
Assisted Prone Hamstring is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using assisted, it falls under the strength category. Secondary muscles engaged include Glutes and Lower Back.
Assisted Prone Hamstring demonstration · © GymiaFit
Assisted Prone Hamstring at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Lower Back
- Equipment
- Assisted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Assisted Prone Hamstring step by step
- 1Lie face down on a mat or bench with your legs fully extended.
- 2Have a partner or use a resistance band to secure your ankles.
- 3Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Assisted Prone Hamstring — questions
What muscles does the Assisted Prone Hamstring work?
The Assisted Prone Hamstring primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as secondary movers.
What equipment do I need for the Assisted Prone Hamstring?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Prone Hamstring suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Prone Hamstring?
Dumbbell Lying Femoral, Exercise Ball Seated Hamstring Stretch, Hamstring Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Prone Hamstring demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.