Resistance Band Hamstring Curl
A resistance band exercise focusing on knee flexion to target the hamstrings for strength and hypertrophy. Often performed unilaterally in a standing position.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Popularity Score
6
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
Calves
4/10Gastrocnemius
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest periods short for metabolic stress.
How to Perform
Anchor a resistance band low to the ground and loop the free end around one ankle, standing tall and facing the anchor point. Ensure the band has tension at the start position.
- Maintain an upright posture and keep the working knee relatively in place.
- Curl your heel toward your glutes by flexing the knee against the band tension.
- Squeeze the hamstring forcefully at the peak contraction.
- Slowly extend the knee to return to the starting position under control.
- Complete all prescribed repetitions on one leg before switching sides.
Coaching Tips
Form Cues
- Heel to glute
- Squeeze the hamstring
- Slow negative control
- Keep hips still
Breathing
Inhale deeply before the curl; exhale as you actively curl the heel toward your glutes.
Tempo
2-1-1
Range of Motion
Curl until the heel approaches the glutes or maximum comfortable knee flexion is achieved.
Safety
Safety Notes
- Stop immediately if you feel sharp knee joint pain.
- Ensure the band is securely anchored before beginning the movement.
Spotting
Not recommended or necessary due to light resistance and self-limiting nature.
Common Mistakes
- Letting the knee travel forward excessively.
- Using momentum or rocking the torso.
- Rushing the eccentric (lowering) phase.
When to Avoid
- Acute knee injury or pain.
- Severe hamstring strain.
Flexibility Needed
- Full knee flexion range of motion (ROM).
Also known as
Standing Leg Curl With Resistance Band, Banded Leg Curl, Standing Loop Band Hamstring Curl, Prone Loop Band Hamstring Curl
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