Body & Balance Studio

Supine Band-Assisted Eccentric Hamstring Drill

strengthenhipintermediateactive

Content last reviewed: 2026-07-14

Supine Band-Assisted Eccentric Hamstring Drill demonstration

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.

Dosage

2 × 5 reps per side

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
core stabilizers — anatomical illustration
core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: hamstrings, core stabilizers

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