Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
AdvancedCompoundBarbell
Barbell Good Morning
Hamstrings · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart and the barbell resting on your upper back.
- 2
Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes.
- 3
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- 4
Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
lower back
Secondary
lower back
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.
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Alternatives
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