Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Hamstring Stretch
Hamstrings · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart.
- 2
Step forward with your right foot and shift your weight onto your right leg.
- 3
Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands.
- 4
Hold the stretch for 20-30 seconds, then return to the starting position.
- 5
Repeat on the other side.
Muscles worked
Primary
Hamstrings
glutes
Secondary
glutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Barbell
Barbell Good Morning
Hamstrings · Upper Legs
Advanced12
Barbell
Barbell Straight Leg Deadlift
Hamstrings · Upper Legs
Advanced12
Cable
Cable Assisted Inverse Leg Curl
Hamstrings · Upper Legs
Beginner5
Dumbbell
Dumbbell Lying Femoral
Hamstrings · Upper Legs
Beginner5
Other
Exercise Ball Seated Hamstring Stretch
Hamstrings · Upper Legs
Beginner5
Bodyweight
Glute Ham Raise
Hamstrings · Upper Legs
Intermediate6
Bodyweight
Inverse Leg Curl (Bench Support)
Hamstrings · Upper Legs
Intermediate6
Alternatives
Barbell
Barbell Good Morning
Hamstrings · Upper Legs
Advanced12
Barbell
Barbell Straight Leg Deadlift
Hamstrings · Upper Legs
Advanced12
Cable
Cable Assisted Inverse Leg Curl
Hamstrings · Upper Legs
Beginner5
Dumbbell
Dumbbell Lying Femoral
Hamstrings · Upper Legs
Beginner5
Other
Exercise Ball Seated Hamstring Stretch
Hamstrings · Upper Legs
Beginner5
Kettlebell
Kettlebell Hang Clean
Hamstrings · Upper Legs
Advanced9