Exercise guide
Prone Manual Hamstring
The Prone Manual Hamstring Curl uses partner-applied resistance instead of a machine or free weight. The hamstrings bend the knee and then control the leg as the partner resists the return.
Training context
Keeping Manual Resistance Controlled
The partner can adjust resistance throughout the repetition, but the pressure must remain smooth and predictable. Sudden force against the heel can strain the knee or hamstring.
Both people should communicate continuously. The athlete should be able to stop the movement immediately if the resistance becomes excessive.
Technique overview
Match the resistance to the athlete's control
Lie face down with the leg extended and the partner's hand placed securely against the heel. Curl the heel toward the glutes while the partner adds gradual resistance. Pause, then extend the knee slowly as the partner resists in the opposite direction. Keep the hips and thigh against the floor.
Treat this as an overview and use a range, pace, and setup you can control.