- 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.
