Start
End
LegsBeginnerBodyweight
Prone Manual Hamstring
إطالة الخلفية يدويًا منبطحًا
Target Muscles
Hamstrings
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- 1
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
- 2
To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
- 3
Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
