To do a prone hamstring curl: Anchor the ends of a resistance band to a sturdy object. Lie down on your stomach with your feet hip-width apart. Place the band around one heel and flex your ankle. Bend your knee to pull your heel toward your butt, keeping your thighs and hips on the mat. Stop when you can’t pull any further.

A banded leg curl or resistance band leg curl can be done with a simple set up nearly anywhere. All you have to do is loop the band around a stable object like a pole or the foot of your bed frame, and then get into position where resistance is going against knee flexion (curling your legs).