Скачать или смотреть Standing leg curl (mini band)

Targets the hamstrings and glutes while improving single-leg balance and posterior chain strength.

Setup:
Place a mini resistance band around both ankles. Position yourself next to a sturdy object for support such as a chair, countertop, or wall. Ensure the band is secure and positioned just above your ankle bones.

Starting Position:
Stand upright with feet hip-width apart, holding onto your support object with one or both hands for balance. Engage your core and maintain a tall posture with shoulders back and chest lifted. Shift your weight onto your stance leg.

Execution:
Keeping your thigh stationary and knee aligned, curl your working leg by bending the knee and bringing your heel toward your glutes. Lift as high as you can while maintaining control and keeping your hips level. Focus on contracting the hamstring throughout the movement. Avoid arching your lower back or allowing your hips to rotate.

Return:
Slowly lower your foot back toward the starting position in a controlled manner, resisting the band's tension. Maintain balance on your stance leg and keep your core engaged throughout the descent.

Repeat:
Perform your desired number of repetitions on one side before switching to the opposite leg. Maintain consistent tempo and form throughout all repetitions.

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