▸ Legs
Prone Manual Hamstring
Hamstrings
beginner · isolation · strength
A hamstrings movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
02
To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels.
03
Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.