Band Leg Curl
Prone hamstring curl against a looped resistance band that isolates knee flexion without a leg curl machine.
How to do it
- Anchor a resistance band to a low fixed point and loop the free end around both ankles.
- Lie face down far enough from the anchor that the band is already under tension.
- Brace your abs and press your hips and thighs flat into the floor.
- Curl your heels toward your glutes by bending only at the knees.
- Pause briefly at the top, then lower until the knees are almost straight.
- Keep the band taut through the whole set and repeat for reps.
Key technique cue
Keep the hips pinned to the floor; bend only the knees and don't let the band snap back.
Common mistakes
- ✕ Letting the hips lift off the floor, which turns the curl into a hip movement and loads the lower back.
- ✕ Starting too close to the anchor, so the band goes slack and the hamstrings lose tension at the bottom.
- ✕ Snapping the heels back down instead of resisting the band, which throws away the eccentric.
- ✕ Using a band that is too stiff, which cuts the range short before the heels reach the glutes.
Benefits
- ✓ Isolates knee flexion so the hamstrings can be trained without a leg curl machine.
- ✓ Band tension peaks near full knee flexion, where seated and lying machines tend to unload.
- ✓ Low equipment and low skill demand, so it suits home programs and early rehab.
Progression: from easier to harder
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Step 1 You are here - Band Leg Curl
- Lying Leg Curl
- Seated Leg Curl
- Dumbbell Leg Curl
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Step 2 -
Step 3 -
Step 4
About the exercise
The band leg curl anchors a resistance band in front of you and loops the free end around your ankles, so the hamstrings work against tension that climbs as the knee bends. You lie face down with the hips flat and curl the heels toward the glutes, keeping the thighs pressed into the floor so the movement stays at the knee. Because band tension peaks near the top of the curl, the hardest point falls where a machine curl usually goes light. The calves assist at the ankle and the glutes hold the hip extended while the abs stop the pelvis tipping.
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