Prone Manual Hamstring

Prone Manual Hamstring is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Gluteus maximus
Exercise type: Resistance exercise - strength

Exercise technique

Agreement
Agree on resistance and a stop signal with your partner before starting.
Lie down
Lie face down with your legs extended.
Contact
Have your partner place a hand on your heel or lower calf.
Curl
Slowly bend your knee against your partner's light resistance.
Adjust resistance
Communicate to adjust pressure while keeping the motion smooth.
Return
As you extend your knee, follow your partner's controlled opposing resistance.
Finish
Ask your partner to reduce resistance and rest your leg on the floor.

Key technique points

Ask your partner not to apply sudden pressure.
Keep your hips on the floor.
Do not throw your heel toward your buttock.
Bend without rotating the knee sideways.
Clearly discuss the direction of resistance on the return.
Keep resistance smooth throughout the repetition.

Common mistakes

Sudden partner pressure

This changes knee-flexion speed unexpectedly.

Lack of communication

The applied resistance can exceed the capacity for control.

Lifting the pelvis

This adds hip movement to the hamstring curl.

Twisting the heel

This moves resistance out of the knee-flexion plane.

Unloading the return

This loses controlled resistance around the movement axis.

Turning the load into a contest

This lets the partner block the movement and disrupt smoothness.

Frequently asked questions