Prone Partner Hamstring Curls

Differentiation: Mechanics

This variation of a Hamstring exercise is unique. Here is how: you lie face down on the floor | and work with a partner who holds one heel at a time. Your partner manually increases or decreases the amount of resistance applied to each hamstring. Working individual sides allows you to strengthen one hamstring at a time.

Starting Position

To get into starting position, do this...

1) You will need a partner to perform this exercise.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Lie face-down on the floor with elbows flared out

4) ...and your hands supporting your forehead.

5) Ask a partner to kneel behind your feet.

6) ...and hold your heels.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With your partner providing mild resistance,

3) Exhale while you bend your knee and attempt to move your lower leg

4) ...until your lower leg forms a 90-degree angle with the floor.

5) Hold this position for a count of one second.

6) This is the ending position.

7) Inhale while you lower your foot toward the floor, with your partner providing the opposite resistance.

8) Repeat reps for a full set.

9) Do a set for the other leg.

Proper Form

Pay special attention to following proper form by...

Be sure your partner does not apply too much resistance, which could damage your hamstring.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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