Prone Manual Hamstring

What it is

This exercise involves a partner providing resistance as you perform a leg curl while lying face down. It is an isolation movement that effectively targets and strengthens your hamstring muscles.

Technique tips

• Ensure your partner provides steady, consistent resistance.
• Communicate clearly with your partner about resistance levels.
• Keep your hips pressed into the floor throughout the movement.
• Slowly curl your leg up, feeling the contraction in your hamstrings.
• Control the lowering phase against your partner's resistance.
• Breathe out as you curl your leg up, and inhale as you lower it.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.