Lying Leg Curl (Resistance Band)
How to do it
Anchor a resistance band securely low and loop it above one ankle, then lie face-down on the floor or a stable bench with both legs extended. Keep the hips down as you curl the working heel toward the glute, squeeze the hamstring, then lower slowly without letting the band snap back. Complete the set and repeat on the other side.
Setup
Anchor the band securely behind the feet and lie face-down far enough away to create starting tension. Loop the band above one ankle, keep both hips square, hold the floor or bench, and align the working knee with the anchor.
Where you should feel it
Along the hamstrings of the working leg with band tension increasing through the curl and some calf assistance, while the glutes and core keep the pelvis still. Avoid hip rotation.
When to use it
Use for portable unilateral hamstring activation and higher-repetition knee-flexion work. Perform 12-25 smooth reps per side.