Band Standing Leg Curl (Under Foot)
Also known as: Resistance Band Leg Curl, Resistance Band Hamstring Curl, Banded Leg Curl, Mini Band Leg Curl
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Description
A standing one-leg hamstring curl with no anchor: a loop band goes around the working ankle and under the other foot. Stand tall with your hands on your hips, keep the thighs side by side and curl the working heel back toward your glute, then lower it slowly under control.
How to Perform
- Step on a loop band with one foot and slip the other end around the opposite ankle.
- Stand tall with your feet close together and your hands on your hips. The foot on the band is your supporting leg.
- Shift your weight onto the supporting leg, keep 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, stretching the band.
- Pause briefly at the top, then lower the foot slowly until it is back beside the other foot.
- Complete all reps on one leg, then switch the band and repeat with the other leg.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use a short loop band so it is already slightly taut when your feet are together.
- Keep the band flat under the middle of the supporting foot and press that foot firmly into the floor so the band cannot slip.
- Squeeze your glutes lightly to keep the pelvis level while you balance on one leg.
- If balance limits you, rest one hand on a wall without changing the movement.
- Lower the foot over 2 to 3 seconds instead of letting the band snap it down.
Common Mistakes
- Lifting the working knee forward instead of keeping the thigh vertical.
- Arching the lower back to get the heel higher.
- Leaning the torso to the side to keep balance.
- Letting the working knee drift away from the supporting knee.
- Swinging the lower leg with momentum.
- Locking the supporting knee hard.
Recommended Exercises
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