Assisted Prone Hamstring

Description

How to Do Assisted Prone Hamstring

1. 1
   Setup

   Lie prone (face down) on a mat or bench with your legs extended straight behind you, keeping your hips pressed into the surface.

2. 2
   Setup

   Have a partner or secure a resistance band around your ankles, ensuring it provides consistent resistance as you curl your legs.

3. 3

   Exhale and slowly bend your knees, pulling your heels towards your glutes by contracting your hamstrings.

4. 4

   Focus on squeezing your hamstrings at the peak contraction, ensuring your hips remain stable and do not lift off the surface.

5. 5

   Inhale and slowly extend your legs back to the starting position with control, resisting the pull of the band or partner throughout the movement.

Tips

• Maintain a controlled tempo throughout the movement; avoid swinging your legs or using momentum to complete the curl.
• Keep your core engaged by gently drawing your navel towards your spine to prevent your lower back from arching excessively.
• If using a partner, ensure they apply consistent and appropriate resistance throughout the full range of motion, not just at the start or end.
• Focus on the mind-muscle connection, actively feeling your hamstrings contract and stretch with each repetition.

Common Mistakes

• ×Arching the lower back excessively during the curl puts strain on the spine; keep your core tight and hips pressed down to stabilize your torso.
• ×Using momentum instead of muscle control reduces hamstring engagement; perform each repetition slowly and deliberately, focusing on the squeeze.
• ×Not achieving a full range of motion limits hamstring activation; ensure you curl your heels as close to your glutes as possible while maintaining control.