Hamstrings · Isolation movement
Banded Leg Curl
An isolation exercise for the hamstrings. You need resistance bands.
Primary muscle
Hamstrings
Secondary muscles
–
Equipment
Resistance band
Difficulty
Beginner
How to perform the Banded Leg Curl
- Anchor a resistance band low behind you and loop it around one or both ankles while lying prone.
- Straighten the legs so the band is under tension at the bottom of the range.
- Curl the heels toward the glutes against the band, noting resistance rises as the band stretches.
- Squeeze the hamstrings hardest at the top where the band tension peaks.
- Lower the heels under control, resisting the band pulling the legs back to straight.
- Keep the hips pressed down so the band load stays on the hamstrings.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Letting the band yank the legs straight fast instead of controlling the return.
- •Lifting the hips off the floor to help the curl at the point of peak band tension.
- •Using a band so light that the top of the curl has almost no resistance.
- •Curling with momentum rather than a steady pull against the rising band tension.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Banded Leg Curl fits into hypertrophy and strength splits that prioritize hamstrings volume.
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