Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
BeginnerIsolationBodyweight
Seated Wide Angle Pose Sequence
Hamstrings · Upper Legs
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Sit on the ground with your legs extended in a wide angle.
- 2
Flex your feet and engage your quadriceps.
- 3
Place your hands on the ground behind you for support.
- 4
Keeping your back straight, lean forward from your hips.
- 5
Continue leaning forward until you feel a stretch in your hamstrings.
- 6
Hold this position for a few breaths.
- 7
Slowly release the stretch and return to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
quadriceps
Secondary
quadricepscalves
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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