Videos
Instructions
- Attach the resistance band securely to a fixed anchor behind a bench.
- Lie face down on the bench with the band wrapped around your ankles.
- Position your knees just off the edge of the bench.
- Flex your knees to curl your heels toward your glutes.
- Pause briefly at the top, then slowly return to the start position.
Technical Tips
- Keep your hips pressed firmly against the bench throughout the movement.
- Avoid arching your lower back.
- Control the eccentric phase for maximum muscle engagement.
Breathing Tips
- Exhale as you curl your legs upward.
- Inhale as you return to the starting position.
Medizinische Einschränkungen
- Hamstring strain or tear
- Lower back injury
- Knee joint instability
Beschreibung
The Banded Hamstring Curl is a highly effective isolation exercise that targets the posterior chain using a simple resistance band setup. Ideal for home workouts or minimal-equipment training environments, this movement strengthens the hamstrings by replicating the leg curl motion typically performed on gym machines. By lying prone on a bench and curling the legs against elastic resistance, users can develop both strength and control in the hamstrings. This exercise also engages the gluteus maximus and calves to a lesser degree, enhancing posterior leg development and overall lower-body performance. The band’s variable resistance challenges the muscles through a full range of motion, making it suitable for hypertrophy and rehabilitation contexts alike. Additionally, it encourages control during both the concentric and eccentric phases, helping improve joint stability and muscular balance. Whether you're an athlete seeking explosive power or someone working on injury prevention, the Banded Hamstring Curl offers a convenient and efficient way to build posterior leg strength at any fitness level.
What muscles do banded hamstring curls work?
Banded hamstring curls primarily target the hamstrings, while also engaging the glutes, calves, and lower back as stabilizers.
Can I do hamstring curls at home without machines?
Yes, banded hamstring curls are an excellent machine-free alternative for strengthening your hamstrings using only a resistance band and a bench or flat surface.
Are banded hamstring curls good for knee rehab?
Yes, when done with proper form and under guidance, banded hamstring curls can support knee rehabilitation by strengthening the posterior chain and improving joint stability.
How tight should the resistance band be for hamstring curls?
The band should provide moderate resistance without compromising your ability to perform the full range of motion with control.
How many reps should I do for banded hamstring curls?
Aim for 10–15 controlled repetitions per set, adjusting based on your strength level and training goals.