Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Single-Leg Banded Hamstring Curl

IntermediateStrengthTier T2

You lie face down on a mat with your legs extended and a band anchored low and looped around one ankle. You bend your knee to curl your heel toward your glutes against the band, pause, then slowly straighten the leg.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach the band to a stable low anchor and loop it around one ankle; lie face down on the mat with the legs extended.
  • Keep the hips and pelvis flat on the floor throughout.
  1. He lies face down on the mat with both legs extended straight behind him, the band running taut from the low anchor ahead of him back to the loop around his right ankle, his head turned to one side, his pelvis flat on the floor.

    Step 1 of 5

    Lie face down on the mat with your legs extended, the band anchored low and looped around your right ankle.

  2. His right knee is flexed mid-curl so his right heel rises toward his glutes against the band's pull, his left leg still extended flat, his hips still pressed flat on the floor.

    Step 2 of 5

    Flex your knee to curl your heel towards your glutes against the band resistance.

  3. His right heel is at its highest, near his glutes with the knee fully flexed, the band at full draw - held briefly - his left leg still extended and his pelvis still flat on the floor.

    Step 3 of 5

    Pause briefly at the top of the movement.

  4. His right leg is extending back toward straight under control - the heel lowering, the knee opening - the band still taut, his left leg still extended flat, his pelvis still flat on the floor.

    Step 4 of 5

    Slowly extend your leg back to the starting position under control.

  5. He lies face down on the mat with both legs extended straight behind him, the band running taut from the low anchor ahead of him back to the loop around his right ankle, his head turned to one side, his pelvis flat on the floor.

    Step 5 of 5

    Lie face down on the mat with your legs extended, the band anchored low and looped around your right ankle.

Breathing

  • Exhale as you curl your leg upward; inhale as you slowly lower your leg back down.

Safety Information

Keep the hips and pelvis flat on the floor throughout, do not arch the lower back as you curl, and control both the upward and downward phases. Caution: pause briefly at the top, then extend slowly under control - both phases stay controlled. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.