Band Lying Leg Curl
Description
The band lying leg curl is a hamstring isolation exercise performed lying face down with a resistance band anchored in front of you and looped around your ankles. You curl your heels toward your glutes against the band tension — identical to the resistance band leg curl. It mimics the lying leg curl machine for at-home training.
Muscle Group
Equipment Required
Band Lying Leg Curl Instructions
- Anchor a resistance band to a low point in front of you.
- Lie face down on the floor. Loop the band around both ankles.
- Move away from the anchor until the band is taut with legs extended.
- Curl both heels toward your glutes by bending at the knees.
- Squeeze your hamstrings at the top.
- Slowly extend back to the start under control.
- Keep your hips pressed into the floor throughout.
- Aim for 12 to 20 reps. Use a thicker band for more resistance.
Band Lying Leg Curl Form & Visual
Band Lying Leg Curl Benefits
- Isolates the hamstrings at home
- Mimics the lying leg curl machine
- Constant band tension throughout
- Highly portable
- Easy to scale by band thickness
- Useful for rehab or activation
Band Lying Leg Curl Muscles Worked
- Hamstrings (all three heads)
- Gastrocnemius (secondary)
Band Lying Leg Curl Variations & Alternatives
- Resistance Band Leg Curl
- Lever Lying Leg Curl
- Dumbbell Lying Hamstring Curl
- Nordic Hamstring Curl
- Standing Band Leg Curl
