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.
Quick Facts
How to Do Assisted Prone Hamstring
Follow these step-by-step instructions to perform Assisted Prone Hamstring with proper form and technique.
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
- Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Assisted Prone Hamstring targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Assisted Prone Hamstring
Incorporating Assisted Prone Hamstring into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Hamstrings Development: Assisted Prone Hamstring directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Glutes and Lower Back, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Assisted Prone Hamstring build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Assisted Prone Hamstring safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Assisted Prone Hamstring, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Assisted Prone Hamstring, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.