Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Kick Out Sit
Hamstrings · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2
Lean back slightly and place your hands on the edge of the bench or chair for support.
- 3
Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
- 4
Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
quadriceps
Secondary
quadricepsglutes
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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