Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
IntermediateIsolationCable
Reclining Big Toe Pose With Rope
Hamstrings · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Lie on your back with your legs extended and your arms by your sides.
- 2
Loop the rope around the ball of your right foot and hold the ends of the rope with your hands.
- 3
Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed.
- 4
Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position.
- 5
Repeat with your left leg.
- 6
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
calves
Secondary
calvesglutes
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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