Assisted Prone Hamstring

Setup

1. 01Lie face down on a mat or bench with legs extended.
2. 02Have a partner kneel at your feet and grip one ankle with both hands.
3. 03Keep the hips pressed down and the trunk relaxed.

Execution

1. 01Curl the heel toward the glutes while the partner resists the movement.
2. 02The partner matches your effort so the curl stays slow and smooth.
3. 03Resist as the partner pulls the leg back to straight for an eccentric.
4. 04Complete all reps, then switch legs.

Checkpoints

• -Hips stay glued to the mat instead of popping up.
• -Resistance feels even through the full curl and lowering.
• -The knee, not the hip, does the work.

Common mistakes

• -Lifting the hips to cheat the curl with the lower back.
• -The partner resisting so hard the range of motion collapses.
• -Skipping the controlled eccentric on the way down.
• -Jerking the heel up instead of curling smoothly.