Exercise guide · Beginner · Compound
Assisted Prone Hamstring: How to Do It & Muscles Worked
The assisted prone hamstring exercise targets the hamstrings with assistance from a partner or resistance band, making it accessible for those developing strength or needing support. It involves lying face down and curling the legs towards the glutes, focusing on hamstring engagement.
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Assisted
- Level · type
- Beginner · Compound
How to do the assisted prone hamstring
- Step 1: Lie face down on a mat or bench with your legs fully extended.
- Step 2: Have a partner or use a resistance band to secure your ankles.
- Step 3: Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- Step 4: Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Assisted Prone Hamstring alternatives
More exercises that train the hamstrings as their main target:
-
Dumbbell Lying Femoral
Hamstrings · Dumbbell · Beginner compound -
Exercise Ball Seated Hamstring Stretch
Hamstrings · Stability Ball · Beginner stretch -
Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch -
Kick Out Sit
Hamstrings · Body Weight · Beginner compound -
Leg Up Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch -
Lying Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Lever Seated Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Reclining Big Toe Pose with Rope
Hamstrings · Rope · Beginner stretch
More hamstrings exercises
-
Barbell Good Morning
Hamstrings · Barbell · Intermediate compound -
Barbell Straight Leg Deadlift
Hamstrings · Barbell · Intermediate compound -
Cable Assisted Inverse Leg Curl
Hamstrings · Cable · Intermediate compound -
Glute-Ham Raise
Hamstrings · Body Weight · Advanced compound -
Inverse Leg Curl (Bench Support)
Hamstrings · Body Weight · Intermediate compound -
Inverse Leg Curl (On Pull-Up Cable Machine)
Hamstrings · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.