Assisted Prone Hamstring
Strengthen your hamstrings with the Assisted Prone Hamstring curl. Lie face down and use a band or partner to curl your heels towards your glutes,
- Movement
- Isolation
- Force
- Pull
- Per set
- 40s
- Rest
- 20s
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Variations of Assisted Prone Hamstring
Description
A prone hamstring exercise performed with assistance, focusing on engaging and strengthening the hamstring muscles.
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How to do Assisted Prone Hamstring
- 01Setup
Lie prone (face down) on a mat or bench with your legs extended straight behind you, keeping your hips pressed into the surface.
- 02Setup
Have a partner or secure a resistance band around your ankles, ensuring it provides consistent resistance as you curl your legs.
- 03
Exhale and slowly bend your knees, pulling your heels towards your glutes by contracting your hamstrings.
- 04
Focus on squeezing your hamstrings at the peak contraction, ensuring your hips remain stable and do not lift off the surface.
- 05
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.
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What muscles does Assisted Prone Hamstring work?
Assisted Prone Hamstring primarily targets Hamstrings.
Is Assisted Prone Hamstring good for beginners?
Assisted Prone Hamstring is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Prone Hamstring?
You need Assisted to perform Assisted Prone Hamstring. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Prone Hamstring?
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.
What are common mistakes when doing Assisted Prone Hamstring?
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.
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Free · iPhone only · Available on the App Store