275 kcal
Resistance Loop Band, Dumbbell, Barbell, Ankle Weight, Calf Raise Machine
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Hamstrings, Glutes, Quads, Calves
8 min
A classic hamstring isolation move performed lying face down while a resistance loop band anchors your ankles and provides tension as you curl your heels toward your glutes. Keep your hips pressed into the floor and move only at the knees to target the hamstrings cleanly.
Step 1
Lie face down with your legs straight and your hips gently pressed into the floor. Loop the band around both ankles so there’s light tension when your feet are about hip-width apart. Brace your core and keep your thighs down so the movement comes from your knees.
Step 2
Bend your knees and curl your heels toward your glutes as far as you can without letting your hips lift or your low back arch. Keep your thighs heavy on the floor and squeeze your hamstrings hard at the top. Pause briefly while maintaining steady tension in the band.
Step 3
Lower your feet back down under control until your knees are straight again. Keep the band under light tension at the bottom rather than letting it go slack. Reset your brace and repeat the next rep smoothly.
