The Banded Hamstring curl, also known as the Nordic Hamstring Curl almost exclusively target your hamstring, with some work benefits being felt in the glute as well.

Lie on your front engaging your core and driving your hips towards the floor to create a stable base. Secure an elasticated band onto a stable object and around the back of your heel. Bring your heel in towards your bum leaving your non-working leg straight on the floor.

Try to minimise movement through the rest of your body. If you are finding this challenging change to a weaker band or move yourself closer to the stable object the band is attached to in order to reduce tension through the band.