Lie back, dig your heels in, and curl one leg at a time.
Keep your hips lifted the whole set. Don't let them sag when you switch legs.
Curling one heel toward you from a suspended bridge forces each hamstring to flex the knee against your own bodyweight, one side at a time, so a stronger leg cannot cover for a weaker one. The glutes work isometrically the entire set, holding your hips in that bridge line while the working leg drags the strap in. It earns its spot as a leg curl you can do anywhere with an anchor point, with a balance demand no machine will ever give you.
Yes, noticeably. With one leg curling and the other extended, your hips want to rotate and drop, so each hamstring works harder and your glutes and core fight to keep the bridge level.
The switch is where tension drops if you relax. Keep squeezing your glutes through the transition and think of your hips as welded in place, only the legs move.
For most people training at home or travelling, yes, it covers knee flexion well. If you can rattle off high reps with perfect hips, slow the curl down or pause at the top rather than chasing more reps.
