Hamstring calisthenics exercises? No equipment? · Awesome! Hybrid Calisthenics

Hamstring calisthenics exercises? No equipment?

Hello, I was hoping someone could help me think of an exercise I can do to improve my hamstring/glute strength for single knee hangs. I've attached a photo of what I am talking about so you can get an idea of the movement I need to strengthen. Basically I need to get stronger at bringing my heel to my butt.

Ofc a hamstring curl machine would be perfect but I don't have access. I would like to find one that doesn't involve hanging upside down either, because I can't go to failure (or I will fall on my head).

(I'm not sure if Nordic curls would help anyway because it seems like a different sort of move? But they're also hard on my knees, like I can feel something pull like it's about to pop, so I think I should avoid those too)

Any ideas?

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