Resistance Band Hamstring Curl
Resistance band hamstring curl isolates the hamstrings via controlled knee flexion, building strength, endurance, and stability for injury prevention in home or gym settings.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
4/10Glute Max
Calves
3/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band to a low sturdy point behind you. Lie face down on a mat, loop the band around one ankle, and extend the leg back with slight tension while pressing hips into the floor and engaging core.
- Exhale and bend your knee to curl heel toward glutes, squeezing hamstrings.
- Pause briefly at peak contraction.
- Inhale and slowly extend leg back to start, controlling the band.
- Keep hips stable and avoid arching back.
- Switch legs after reps.
Coaching Tips
Form Cues
- Squeeze hamstrings at top
- Control the return
- Hips down and stable
- Knee tracks straight
- Core tight
- Heel to glute
Breathing
Exhale during the curl and inhale during the return; brace core throughout.
Tempo
3-1-2
Range of Motion
Extend leg fully straight at start; curl until heel nears glutes or knee bends 90 degrees, without lifting hips.
Safety
Safety Notes
- Secure anchor firmly to prevent slippage
- Choose appropriate band strength for form
- Avoid if acute knee pain present
- Control eccentric to prevent strain
- Use padding if band irritates skin
Spotting
No spotter needed; use lighter band or anchor for safety if unstable.
Common Mistakes
- Arching lower back
- Snapping leg back
- Using momentum
- Lifting hips
- Incomplete range
When to Avoid
- Acute knee injury
- Hamstring strain
- Lower back pain
Flexibility Needed
- Adequate knee flexion range
- Basic hip extension mobility
Build Up First
- Master bodyweight knee flexion
- Understand core bracing
Also known as
Banded Hamstring Curl, Band Leg Curl, Resistance Band Leg Curl, Banded Prone Hamstring Curl
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