Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
AdvancedCompoundBarbell
Barbell Straight Leg Deadlift
Hamstrings · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your toes pointing forward.
- 2
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
- 4
Lower the barbell until you feel a stretch in your hamstrings.
- 5
Engage your hamstrings and glutes to lift the barbell back up to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
glutes
Secondary
gluteslower 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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