Supine Band-Assisted Eccentric Hamstring Drill

How to do it

1. Secure a light resistance band to a stable anchor beyond your head and loop it around the forefoot of one straight leg.
2. Lie on your back with the other knee bent and begin with the banded leg below vertical, using a range that keeps the pelvis still.
3. Over three to five seconds, allow the band to guide the straight leg toward vertical while the hamstrings control the motion.
4. Actively return the leg to the starting angle without arching the lower back, then repeat and switch sides.

Form cues

• Use a secure low-resistance anchor and stay out of the band's recoil path.
• Keep the working knee straight but not forcefully locked.
• Use a smaller range if the pelvis rolls or the low back arches.
• Stop for proximal-hamstring pain, cramping that does not settle, or nerve-like symptoms.

Muscles worked

Strengthens: hamstrings, core stabilizers

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