Assisted Prone Hamstring
Lying face down, curl one heel toward the buttock while a partner holds the ankle and resists, matching the pull all the way.
How to do it
Setup
Face down on a mat, forehead on the hands, a partner kneeling at the feet with both hands around one ankle.
Steps
- Curl the heel toward the buttock against the partner's hands.
- Partner resists evenly so the heel keeps moving.
- Lower the leg as the partner presses it back down; finish the leg, switch.
Common mistakes
Partner stopping the leg dead: resistance lets the heel travel. Hips lifting to win the fight: keep them on the mat. Jerky pushes from either side: build and release the pressure smoothly.
Breathing
Exhale on the curl, inhale lowering.
