HOW: Anchor a band at or above head height. Grabbing onto the band, pull it towards you as you assume a face up lying position on the floor. Anchor the band around your ankle. Use the other leg to help push the resisted side towards the floor. Bend the knee of that other leg to stabilize the body. Once you have found the desired position and angle, test out the resistance with a few slower reps. When the band feels secured, begin to engage in fast tempo repetitions keeping your active leg straight and moving it down towards the ground while quickly returning to the starting position. Perform for duration or repetitions.
FEEL: You will feel the hamstring or back of the thigh working.
COMPENSATION: Avoid letting your leg swing side to side. Avoid bending the knee.