A seated hamstring curl with a band anchored low in front of you and looped behind your ankles. It gives leg-curl isolation anywhere you can fix a band and find a bench or chair.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Anchor a band low in front of a bench, sit on the bench and loop the band behind your ankles with your legs straight out in front.
Brace your hands on the bench behind you and lean back slightly.
Bend your knees to pull your heels down and back under the bench.
Pause briefly with the band fully stretched.
Let your legs straighten slowly against the band's pull.
Breathing: Exhale as you curl, inhale as your legs extend.
Heels drive back
Slow on the way out
Stay seated
Band too slack at the start
Letting the band snap the legs straight
Rocking the torso to finish the rep
Secure the anchor so the band cannot slip free under tension.