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F.I.T. Tips: Mini Band Standing Leg Curl

With Gavin Buehler

For this month’s F.I.T. Tip I’m going to go over the Mini Band Standing Isometric One-Leg Curl to compliment the previous article, “Knee Pain? Tibial Rotation & Hamstrings: Part 1.”


As I alluded to in that previous article, there are other factors to consider with a tibial rotation, one of them being what’s happening at the hip joint.  This exercise gives you a great bang for your buck by incorporating functional stability work in the hip as well as targeting the medial hamstrings.


Here are the step-by-step instructions for how to perform this movement along with a video reference and suggested protocols.



  • Place a mini O-band around the mid-foot (arch area) of the foot you will be standing on first and wrap the other end around the heel of your other foot.

  • You may use a wall or stable object for balance assistance.  Stand tall with head, shoulders, hips, knees and ankles stacked with core engaged and feet about hip width apart and a slight bend in knees.

  • Anchor foot into the ground making sure that ankle is centered over foot and slightly externally rotate from the hip thinking of corkscrewing into the ground creating a little bit of torque in the hip.

  • Maintaining a neutral spine, perform a slight hip hinge to load into your glute and hold this posture throughout your set.

  • Keeping knees aligned with one another, slowly curl heel of foot with band around heel toward your butt as much as possible and hold the maximal contraction for 5-10 seconds or as specified in your program.  Slowly return to start and repeat for specified number of reps.

  • To focus on your medial (inner) hamstrings, internally rotate your foot on the leg you are curling.

  • To keep knees aligned, you will need to contract glutes and kick leg back slightly, as you curl leg.

  • Keep hips and shoulders square throughout movement.  Avoid lateral hip shift or rotation.

  • Complete full set with weaker side first before switching.


Recommended Protocols:

2-3 sets, 6-10 reps/side with 5-10 second holds.  Start with your weaker side first.


As always, these videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.


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