This manual hamstring curl uses a partner for resistance to create a controlled strength-building movement. It’s ideal for athletes recovering from injury or anyone looking to isolate their hamstrings without machines. FitnessTracker recommends this for those needing accessible, adjustable lower-body exercises.
Instructions
- Lie face down with your legs straight and your partner kneeling beside your feet.
- Your partner places one hand on your heel and the other near your calf for control.
- Curl one leg toward your glutes while your partner applies resistance throughout.
- Pause briefly at the top, then slowly return to the start as your partner resists again.
- Switch legs and repeat, adjusting pressure as needed.