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
Lie face down on a mat or bench with your legs fully extended.
2
use a machine to 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.
Pro Tips
•Keep your hips pressed firmly into the pad or bench throughout the movement to isolate the hamstrings and prevent your lower back from taking over.
•Curl the weight up explosively, then lower it slowly over 3-4 seconds for maximum hamstring growth.
•Point your toes slightly away from your shins (plantar flexion) to reduce calf involvement and increase hamstring isolation.
Common Mistakes
•Lifting the hips off the pad at the top of the curl, which recruits the lower back and glutes instead of isolating the hamstrings.
•Using too much weight and only performing partial reps, missing the full stretch at the bottom.
•Jerking the weight up rather than using a controlled, smooth curling motion.