Band Leg Curl
Prone hamstring curl against a looped resistance band that isolates knee flexion without a leg curl machine.
- Works
- Hamstrings
- Also works
- Calves, Glutes
- Equipment
- Band
How to
- 1Anchor a resistance band to a low fixed point and loop the free end around both ankles.
- 2Lie face down far enough from the anchor that the band is already under tension.
- 3Brace your abs and press your hips and thighs flat into the floor.
- 4Curl your heels toward your glutes by bending only at the knees.
- 5Pause briefly at the top, then lower until the knees are almost straight.
- 6Keep the band taut through the whole set and repeat for reps.
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.