Band Seated Leg Curl
Also known as: Seated Resistance Band Leg Curl, Resistance Band Seated Leg Curl, Resistance Band Seated Hamstring Curl, Seated Band Hamstring Curl
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Description
A one-leg hamstring curl on a chair or bench with a resistance band anchored low in front of you, for example to the base of a rack. Keep the thigh still on the seat and bend the knee to pull the heel back under the seat against the band, then straighten the leg slowly.
How to Perform
- Anchor the band low and securely in front of you, at about ankle height, for example to the base of a rack.
- Sit tall on a chair or bench facing the anchor and loop the band around one ankle.
- Move the seat back until the band is taut with the working leg extended and the knee slightly bent.
- Keep the other foot flat on the floor and hold the edges of the seat.
- Bend the knee and pull the heel back under the seat, keeping the thigh still on the seat.
- Pause briefly, then straighten the knee slowly against the band.
- Complete all reps on one leg, then move the band to the other ankle.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Set the distance so the band is already taut at the start. A slack band gives no resistance in the first part of the curl.
- Think of dragging the heel back along the floor rather than lifting the foot.
- Keep the foot gently flexed so the band stays in place on the ankle.
- Take 2 to 3 seconds to straighten the knee on the way back.
- Sit near the front edge of the seat so the heel has room to travel under it.
Common Mistakes
- Lifting the thigh off the seat or letting the knee drift to the side.
- Leaning the torso back to help pull the band.
- Snapping the heel back with momentum instead of curling smoothly.
- Stopping short when the heel could still move further under the seat.
- Using a band so strong that the hips shift on the seat to finish the rep.
- Locking the knee hard at the start of each rep.
Recommended Exercises
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