10 Best Prone Manual Hamstring Alternatives for When You Can't Perform It

The Prone Manual Hamstring is done lying face down. Ranked closest by our scoring: the Inverse Leg Curl (Bench Support), the Standing Single Leg Curl and the Double Leg Butt Kick.

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

Original Exercise: Prone Manual Hamstring

Prone Manual Hamstring
Primary muscle
Hamstrings
Equipment
Other
Difficulty
Beginner
Type
Isolation
How to perform Prone Manual Hamstring
  1. You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
  2. 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.
  3. Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.
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Ranked Prone Manual Hamstring Alternatives

10 substitutes, ranked by how closely each one matches the Prone Manual 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. Downward Facing Balance

    1. Downward Facing Balance

    52% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Lie facedown on top of an exercise ball.
    2. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, the same as the Prone Manual Hamstring
    • Balance: harder to stay steady on than the Prone Manual Hamstring
  2. Best match
    Inverse Leg Curl (Bench Support)Play demonstration

    2. Inverse Leg Curl (Bench Support)

    52% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    It still works the hamstrings, through a different movement.

    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 Prone Manual Hamstring
    • Equipment: bodyweight only, the same as the Prone Manual Hamstring
    • Body position: lying face down, the same as the Prone Manual Hamstring
  3. Standing Single Leg CurlPlay demonstration

    3. Standing Single Leg Curl

    46% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Prone Manual Hamstring
    • Equipment: bodyweight only, the same as the Prone Manual Hamstring
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Prone Manual Hamstring
  4. Double Leg Butt Kick

    4. Double Leg Butt Kick

    46% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Begin standing with your knees slightly bent.
    2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
    3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
    4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Prone Manual Hamstring
    • Equipment: bodyweight only, the same as the Prone Manual Hamstring
    • Body position: standing, not lying face down
  5. Lever Lying Leg CurlPlay demonstration

    5. Lever Lying Leg Curl

    44% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and select the desired weight.
    2. Lie face down on the machine with your legs straight and your heels against the padded lever.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
    5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
    6. Inhale and slowly lower the lever back to the starting position.
    7. 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 Prone Manual Hamstring
    • Equipment: a machine, not bodyweight only
    • Body position: lying face down, the same as the Prone Manual Hamstring
  6. Assisted Prone HamstringPlay demonstration

    6. Assisted Prone Hamstring

    43% match
    • Hamstrings
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Prone Manual Hamstring
    • Equipment: a machine, not bodyweight only
    • Body position: lying face down, the same as the Prone Manual Hamstring
  7. Lying Leg Curls

    7. Lying Leg Curls

    43% match
    • Hamstrings
    • Machine
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

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

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

    8. Cable Assisted Inverse Leg Curl

    43% match
    • Hamstrings
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
    2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
    3. Hold onto the handles of the bench for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position.
    7. 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 Prone Manual Hamstring
    • Equipment: a cable, not bodyweight only
    • Body position: lying face down, the same as the Prone Manual Hamstring
  9. Dumbbell Lying FemoralPlay demonstration

    9. Dumbbell Lying Femoral

    43% match
    • Hamstrings
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
    2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. 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 Prone Manual Hamstring
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Prone Manual Hamstring
  10. Lever Lying Two-one Leg CurlPlay demonstration

    10. Lever Lying Two-one Leg Curl

    42% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your legs on the lever pad, just above your ankles.
    3. Grasp the handles on the sides of the machine for support.
    4. Keeping your upper body still, exhale and curl your legs up towards your glutes.
    5. Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Prone Manual Hamstring
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not lying face down

Why You Might Need a Prone Manual Hamstring Alternative

You may substitute the prone manual hamstring for several practical reasons: lack of a trained partner, limited prone positioning, pain with direct manual resistance, or rehab progressions. Alternatives let you target the same knee-flexion and hip-extension functions while adjusting load and joint angles. For example, hip-dominant moves like single-leg RDLs bias the proximal hamstrings and glutes; cue a neutral spine and hinge at the hips to shift torque away from the knee. Eccentric-focused variations (Nordic curls, slow slider curls) replicate the lengthening stress that drives hamstring strength without manual handling.

How to Choose the Right Prone Manual Hamstring Substitute

Select a substitute based on equipment, movement pattern, and your training goal. If you lack equipment but need high eccentric overload, choose Nordic hamstring curls and cue braced core and controlled descent. For hip-dominant strength and carryover to deadlifts, pick single-leg RDLs and focus on a long posterior chain stretch and hamstring tension at the hinge. Use slider or cable leg curls when you want isolated knee flexion with adjustable resistance; cue heels pulling and avoid lumbar extension. Prioritize pain-free range, progressive overload, and exercises that reproduce the hamstring's role in your sport or rehab.

Prone Manual Hamstring FAQ

What muscles does Prone Manual Hamstring work?

Prone manual hamstring primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) through knee flexion and some hip extension. It also recruits the gastrocnemius during end-range knee flexion and requires core stabilization to prevent lumbar compensation.

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