Prone Manual Hamstring

Legs · Other

How to do it

You need a partner. Lie face down with your legs straight; your partner places a hand on your heel. Bend the knee bringing your heel towards your glutes while they resist, and **extend slowly while they push**, which is where the real work is. Manual resistance adapts to your strength at every point of the range, which no machine does. The classic mistake is the partner pushing too hard on the way up: the lift is assisted, the lowering is resisted.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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