Game version
Slow-lowering pairs: a partner holds your ankles and counts the lower slowly. Swap.
Assisted Hamstring Lowers
Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Kneel on a mat; a partner holds your ankles firmly.
Core: Medium. Stop if anything pulls.
- Ages
- 13 and up
- Time
- 8 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Partner, mat
- Level · skill
- Advanced · Athleticism
The steps
How it works
- Kneel on a mat; a partner holds your ankles firmly.
- Keep a straight line from knees to head.
- Lower forward as slowly as you can, catching yourself with your hands.
- Push back up with your hands; do 2 sets of 4.
Coaching point
Slow and straight.
Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (a short lower), Core (medium), More (slower). Stop if anything pulls.
Story
You are a drawbridge coming down slowly.
My best
Beat your own count
Stop if anything pulls. Only your own number counts: today against last time.
Practice makes progress
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