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Just One Move Movement

Standing Hamstring Curls

Target your hamstrings with a quick lower body movement!

Instructions

  1. Stand tall with your feet at hip width, and hold on to a counter or wall
  2. Slowly curl your heel toward your backside, bending your knee but keeping it locked (your knee and thigh should stay still)
  3. Hold for a few seconds and then return to starting position
  4. Repeat 10-15 times on both sides for 1-3 rounds
  1. Stand tall with your feet at hip width
  2. Slowly curl your heel toward your backside, bending your knee but keeping it locked (your knee and thigh should stay still)
  3. Hold for a few seconds and then return to starting position
  4. Repeat 10-15 times on both sides for 1-3 rounds
  1. Stand with one foot in front of the other (your feet should be in a vertical line)
  2. Place a looped resistance band around both of your feet
  3. Slowly curl your back leg by lifting your heel toward your backside
  4. Hold for a second and return to starting position
  5. Repeat 10-15 times on both sides for 1-3 rounds

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Scroll real posts from movers just like you. Celebrate your morning walk, 15-minute strength-building circuit, or a quick flare friendly stretch.

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Small Wins Feed

Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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  • Calgary, Alberta, Canada

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