10 Best Assisted Prone Hamstring Alternatives for Any Setup

The Assisted Prone Hamstring is done lying face down with a machine. Ranked closest by our scoring: the Inverse Leg Curl (Bench Support), the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Assisted Prone Hamstring

Assisted Prone HamstringPlay demonstration
Primary muscle
Hamstrings
Equipment
Machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Glutes, Lower Back

How to perform Assisted Prone Hamstring
  1. Lie face down on a mat or bench with your legs fully extended.
  2. Have a partner or use a resistance band to secure your ankles.
  3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Assisted Prone Hamstring Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Prone Hamstring on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Inverse Leg Curl (Bench Support)Play demonstration

    1. Inverse Leg Curl (Bench Support)

    79% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as the Assisted Prone Hamstring
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    63% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    63% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    60% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that works the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Assisted Prone Hamstring
  5. Moving Claw Series

    5. Moving Claw Series

    59% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Assisted Prone Hamstring
  6. Swimmer Kicks V. 2Play demonstration

    6. Swimmer Kicks V. 2

    57% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the glutes rather than the hamstrings.

    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as the Assisted Prone Hamstring
  7. Natural Glute Ham Raise

    7. Natural Glute Ham Raise

    56% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
    • Balance: harder to stay steady on than the Assisted Prone Hamstring
  8. Twist Hip LiftPlay demonstration

    8. Twist Hip Lift

    54% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not lying face down
  9. Single Leg Platform SlidePlay demonstration

    9. Single Leg Platform Slide

    53% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Assisted Prone Hamstring
  10. Linear Acceleration Wall Drill

    10. Linear Acceleration Wall Drill

    52% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Assisted Prone Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Assisted Prone Hamstring

Why You Might Need an Assisted Prone Hamstring Alternative

You may substitute Assisted Prone Hamstring for several practical reasons: lack of machine access, knee or back pain, or a desire for greater hip‑hinge emphasis. Machines isolate knee flexion; hip‑hinge moves like RDLs emphasize the hamstrings' long head via hip extension and place different length‑tension demands on muscle fibers. For injury concerns, choose options that reduce lumbar shear, brace your core and hinge at the hips rather than hyperextending the spine. For progression or unilateral work, use single‑leg RDLs to correct asymmetries while keeping the hamstrings under tension through a full range.

Assisted Prone Hamstring FAQ

What muscles does Assisted Prone Hamstring work?

Assisted Prone Hamstring primarily targets the hamstrings: biceps femoris, semitendinosus, and semimembranosus, via knee flexion. It also recruits the gastrocnemius and stabilizers in the posterior chain; brace your core and keep the pelvis stable to maximize hamstring isolation.

What is the best bodyweight alternative to Assisted Prone Hamstring?

The Nordic hamstring curl is the top bodyweight alternative because it creates high eccentric hamstring load. Anchor your feet, keep hips aligned with the torso, and lower slowly with hands ready to catch, this maximizes eccentric strength and hypertrophic stimulus.

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