Hamstrings exercise · assisted
Assisted Prone Hamstring
The assisted prone hamstring is an assisted exercise that targets the hamstrings, with the glutes and lower back assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, lower back
- Equipment
- Assisted
- Body part
- Upper legs
How to do the assisted prone hamstring
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
- Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The glutes and lower back work as secondary muscles. See all hamstring exercises or every assisted exercise.
