Description

The assisted prone hamstring exercise is designed to target and strengthen the hamstrings while providing assistance to maintain the correct form throughout the movement.

Starting Position

Lie face down on a bench with your hips at the edge. Hook your feet under the foot pads to secure yourself. Your legs should be fully extended and parallel to the floor.

Technical Execution

Slowly bend your knees and flex your hamstrings to lift the weight. Keep the movement controlled and avoid using momentum to lift the weight up. Lower the weight back down with control.

Range of Motion

Ensure a full range of motion by lowering the weight until your legs are fully extended, and then lifting the weight until your hamstrings are fully contracted.

Variations

Variations of this exercise include adjusting the amount of assistance provided or incorporating different tempos and grips.

Common Mistakes

Common mistakes include arching the lower back, relying too heavily on the assistance, and not fully engaging the hamstrings during the exercise.

Practical Advice

Focus on maintaining a neutral spine and engaging the core muscles. Ensure that the assistance provided does not compromise proper form.

Additional Notes

It is important to gradually increase the resistance as strength improves to continue making progress.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

hamstrings

Secondary Muscles