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운동 라이브러리
Assisted Prone Hamstring
A partner-resisted prone hamstring curl where a partner provides manual resistance at the ankle, training knee flexion with no machine.
스트레칭머신Knee flexion
주동근
햄스트링
협응근
종아리둔근
장비
머신
패턴
Knee flexion
준비 자세
- 01Lie face down on a mat or bench with legs extended.
- 02Have a partner kneel at your feet and grip one ankle with both hands.
- 03Keep the hips pressed down and the trunk relaxed.
수행
- 01Curl the heel toward the glutes while the partner resists the movement.
- 02The partner matches your effort so the curl stays slow and smooth.
- 03Resist as the partner pulls the leg back to straight for an eccentric.
- 04Complete all reps, then switch legs.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 controlled reps per leg.
- -A good hamstring option when no leg curl machine is available; emphasize the eccentric.