Lie face down, loop the band, and curl both heels to your butt.
Keep your hips pressed into the floor so it stays all hamstring, no lower back.
Lying face down and curling both heels toward your glutes against a band is straight knee flexion, the hamstrings' signature job, with nothing else invited. The band's pull grows as your heels travel up, so the squeeze at the top is the hardest part of the rep, and the prone position with hips pressed down stops your lower back from sneaking in. It is the go-to lying leg curl substitute when there is no machine in sight.
For home and travel training, yes. The band gives you the same face-down knee flexion pattern, you just trade the machine's fixed path for managing band tension yourself.
Far enough that the band is already taut with your legs straight. If the first third of the curl feels like nothing, scoot further away or use a heavier band.
You are trying to help the curl with your glutes and lower back. Press your hips down before each rep and pick a lighter band if you cannot keep them glued to the floor.
