How to do it:

  • lace one end of a resistance band under your standing foot to anchor it securely.

  • Loop the other end around the ankle of your working leg.

  • Stand tall with your core gently engaged and hold onto a stable surface if needed for balance.

  • Bend your working knee, bringing your heel toward your glutes against the band’s resistance.

  • Keep your thighs aligned and avoid leaning forward or arching your back.

  • Pause briefly at the top, then slowly lower your foot back down with control.

Why it’s effective:

Anchoring the band under your foot provides consistent resistance while allowing a functional, controlled hamstring contraction. This helps strengthen the muscles supporting the knee, improve joint stability, and promote balanced lower-body strength without excessive joint load.

Common benefits:

Strengthens hamstrings and knee-supporting muscles, improves knee stability and joint control, supports injury prevention and rehabilitation, and enhances functional lower-body strength.