Target Muscle

    Hamstrings

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsMachine

    Prone Hamstring

    The assisted prone hamstring exercise targets the hamstrings with machine assistance, making it accessible for those developing strength or needing support. It involves lying face down and curling the legs towards the glutes, focusing on hamstring engagement.

    Also Works

    GlutesLower Back

    How to Perform

    1. 1

      Lie face down on a mat or bench with your legs fully extended.

    2. 2

      use a machine to or use a resistance band to secure your ankles.

    3. 3

      Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.

    4. 4

      Pause for a moment at the top, then slowly lower your legs back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Hamstrings Exercises

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