Seated Band Hamstring Curl

Also called band leg curl, seated band curl and banded hamstring curl.

Works

Hamstrings

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. Secure a band close to the ground and place a bench a couple feet away from it.

1. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
2. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
3. Pause at the completion of the movement, and then slowly return to the starting position.

Cues

• Band low, behind the ankles.
• Start with the legs straight.
• Curl the heels under the bench.
• Return slowly against the band.

Common mistakes

• Letting the band snap back.
• Rocking the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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