Kysero
Try for free

Hamstrings · Beginner

Band Prone Single-Leg Curl

Prone single-leg band curl from a low anchor for controlled hamstring knee flexion.

View instructionsAll exercises
Back to all exercises
Band Prone Single-Leg Curl demonstration

Exercise overview

Training details

HamstringsCalves

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band near floor height and fasten its free end safely around one ankle.
  2. 02Lie face down on a mat with the working leg extended toward the anchor and move far enough away to keep light tension.
  3. 03Brace the abdomen, keep both hips pressed into the floor, and curl the working heel toward the glute.
  4. 04Stop when the thigh or pelvis begins to lift or the lower back begins to arch.
  5. 05Extend the knee slowly, complete the prescribed repetitions, and attach the band to the other ankle.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationResistance Band Seated Single Leg Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Prone Hamstring CurlComparable substituteGliding Leg CurlComparable substituteLying Leg Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder