Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
BeginnerIsolationMachine
Lever Kneeling Leg Curl
Hamstrings · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the machine to fit your body and select the desired weight.
- 2
Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
- 3
Grasp the handles or the sides of the machine for stability.
- 4
Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- 5
Pause for a moment at the top of the movement, squeezing your hamstrings.
- 6
Inhale and slowly lower your legs back to the starting position, fully extending your knees.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
glutes
Secondary
glutes
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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