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Hamstrings · Beginner

Partner Prone Single Leg Hamstring Curl

Prone single-leg knee curl using smooth partner resistance through the lifting and lowering phases.

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Partner Prone Single Leg Hamstring Curl demonstration

Exercise overview

Training details

HamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down with both legs extended while your partner kneels beside the working leg.
  2. 02Bend one knee and begin drawing the heel toward the glute.
  3. 03Have your partner apply smooth resistance at the lower leg opposite the curling direction.
  4. 04Complete the curl without lifting the thigh or rotating the pelvis.
  5. 05Lower the leg slowly against the partner's resistance, finish the set, and switch sides.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteResistance Band Seated Single Leg CurlComparable substituteGliding Leg CurlComparable substituteLying Leg Curl

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