Band Standing Leg Curl (Low Anchor)
Also known as: Anchored Band Leg Curl, Standing Resistance Band Leg Curl, Standing Band Hamstring Curl
StrengthRehabilitation
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Description
A standing one-leg hamstring curl with a resistance band anchored low to a rack in front of you and looped around one ankle. Hold the rack with both hands, keep the working thigh vertical and curl the heel back toward your glute against the band, then lower it slowly.
How to Perform
- Anchor the band to the base of a rack at ankle height and loop the other end around one ankle.
- Stand facing the rack, step back until the band is taut and hold an upright with both hands.
- Stand tall on the supporting leg with a slight bend in that knee and brace your core.
- Keep the working knee next to the supporting knee, pointing down.
- Bend the working knee and curl your heel back toward your glute against the band.
- Pause briefly at the top, then lower the foot slowly until the knee is almost straight.
- Complete all reps on one leg, then move the band to the other ankle.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Step far enough back that the band is already taut when the working leg is straight.
- Use the rack for balance only. Do not pull on it to help lift the leg.
- Squeeze your glutes lightly to keep the hips square and the torso upright.
- Keep the working foot gently flexed so the band stays in place on the ankle.
- Lower the foot over 2 to 3 seconds instead of letting the band pull it down.
Common Mistakes
- Letting the working knee move forward, which turns the curl into a hip lift.
- Arching the lower back as the heel comes up.
- Twisting the hips or letting the working knee drift out to the side.
- Swinging the lower leg with momentum.
- Leaning the torso forward toward the rack as the heel comes up.
- Stopping short of a full knee bend because the band is too strong.
Recommended Exercises
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