Assisted Prone Hamstring
Also known as: prone assisted hamstring
Assisted Prone Hamstring pairs machine-assisted support with control through the whole range — a step up once the basics feel easy.
How to do Assisted Prone Hamstring
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
- Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Assisted Prone Hamstring Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Take weight off the assist before you add reps.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Log the assist setting so progress stays measurable.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Pause at the hardest point once the range feels owned.
Common Assisted Prone Hamstring Mistakes
Sinking into the assistance and riding it through the rep
Treat the pad as a spotter, not a lift, and drive with your own limbs.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Assisted Prone Hamstring
Swap Assisted Prone Hamstring For
Assisted Prone Hamstring — Frequently Asked Questions
How do you do the Assisted Prone Hamstring?
Lie face down on a mat or bench with your legs fully extended. Have a partner or use a resistance band to secure your ankles. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Prone Hamstring work?
The Assisted Prone Hamstring primarily targets the hamstrings. It is classified as a legs exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Prone Hamstring should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Log the assist setting so progress stays measurable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Prone Hamstring good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Prone Hamstring?
Try the Romanian Deadlift, Kettlebell Hang Clean or the Reclining Big Toe Pose With Rope. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Prone Hamstring the same as the prone assisted hamstring?
Yes. The Assisted Prone Hamstring is also commonly called the prone assisted hamstring. Different gyms and training programs label it differently, but "prone assisted hamstring" refer to this same movement.
