Poor Man’s Leg Curl – lay on the floor, hands by the side, close enough to a bench to put 1 foot on, with knee bent. Press foot on the bench down into it, and use your hamstrings and glutes to raise your butt up off the ground until your hips are at full extension. This is one rep.
8x Poor Man’s Leg Curl means 8x with the right leg, and 8x with the left leg.
https://www.youtube.com/watch?v=cZxFQ7hSe7Y