Resistance-Band Lying Single-Leg Curl

• A stable surface to anchor the band (like a wall or a sturdy piece of furniture)

Positioning:

1. Anchor the Band:

• Secure one end of the resistance band to the stable surface at ankle height.

2. Starting Position:

• Lie facedown on the ground with your legs extended straight behind you.

• Position your body so that the anchored band is attached to the ankle of the leg you will be working (usually the right leg first).

• Ensure that the band is taut, but not overly tight.

Movement Instructions:

1. Curl the Leg:

   • Keeping your hips pressed down into the ground, flex your right knee and curl your heel towards your glutes.

   • Keep your core engaged and do not lift your hips off the ground during this motion.

2. Control the Motion:

   • Slowly lower your right leg back to the starting position, fully extending the knee.

   • Maintain control throughout the movement to maximize muscle engagement and prevent injury.

3. Repetitions:

   • Perform 10-15 repetitions on the right leg.

   • Switch the band to your left ankle and repeat the exercise for the left leg.

Tips:

• Keep your movements steady and avoid using momentum.

• Focus on squeezing the hamstring muscles as you curl your leg.

• Adjust the resistance by using a lighter or heavier band if needed.

• Maintain a neutral spine and avoid straining your neck by looking straight down.