Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
AdvancedCompoundKettlebell
Kettlebell Hang Clean
Hamstrings · Upper Legs
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3
Lower the kettlebell towards the ground, allowing it to swing between your legs.
- 4
Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height.
- 5
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm.
- 6
Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
glutes
Secondary
glutesquadricepscalves
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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