How to do the Banded Hamstring Curl
Primary: Hamstrings · also works Glutes, Calves. Also called: resistance band leg curl, lying band hamstring curl.
Step by step
- 1
Anchor a resistance band low to a sturdy object and loop the other end around your ankles.
- 2
Lie face down far enough away that the band is taut with your legs straight.
- 3
Keep your hips pressed into the floor.
- 4
Curl your heels toward your glutes against the band's resistance.
- 5
Squeeze at the top, then return slowly.
Coaching cues
- Hips stay on the floor
- Squeeze at the top
- Slow return against the band
Common mistakes
- Lifting the hips
- Letting the band snap back
- Too little tension at the start
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Banded Hamstring Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Hamstring Curl work?
Primary: Hamstrings. Secondary: Hamstrings, Glutes, Calves
How many sets and reps of Banded Hamstring Curl should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Hamstring Curl?
Same movement pattern, different equipment: Lying Leg Curl, Seated Leg Curl, Nordic Hamstring Curl, Dumbbell Romanian Deadlift, Sliding Leg Curl, Dumbbell Lying Leg Curls.
Is the Banded Hamstring Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.