Resistance Band Leg Curl
Description
The resistance band 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, mimicking a lying leg curl machine.
Muscle Group
Equipment Required
Resistance Band Leg Curl Instructions
- Anchor a resistance band to a low point in front of you.
- Lie face down on the floor with legs extended toward the anchor.
- 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 of the curl.
- Slowly extend your legs back to the start under control.
- Aim for 12 to 20 reps per set. Use a thicker band for more resistance.
Resistance Band Leg Curl Form & Visual
Resistance Band Leg Curl Benefits
- Isolates the hamstrings at home
- Mimics the lying leg curl machine
- Constant band tension throughout
- Highly portable
- Useful for hamstring rehab or activation
- Easy to scale by band thickness
Resistance Band Leg Curl Muscles Worked
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gastrocnemius (secondary)
Resistance Band Leg Curl Variations & Alternatives
- Lever Lying Leg Curl
- Dumbbell Lying Hamstring Curl
- Nordic Hamstring Curl
- Standing Band Hamstring Curl
- Seated Band Leg Curl
