Hamstrings
Prone Manual Hamstring
A partner-assisted isometric hamstring exercise where you lie face down and press your heel against your partner's resistance.
Primary musclesHamstrings
Energy burned
≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min
Estimate range 15–25 kcal (±25 %)
Muscle mass worked8 %
Effort during a set5.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie face down on a mat with your legs straight and your head turned to the side.
- 2Have your partner stand or kneel at your feet and place their hands on the back of one ankle.
- 3Bend that knee about 90 degrees so your heel is above your hip.
How to perform
- 1Tell your partner to hold your ankle firmly in place.
- 2Gently press your heel toward your glutes against their resistance.
- 3Build force gradually over two to three seconds and hold for about 6 to 10 seconds.
- 4Relax, then switch legs and repeat.
