Videos
Instructions
- Sit upright on the floor or bench with your legs extended and resistance band anchored in front of you.
- Wrap the band around your ankles or attach it to your lower legs.
- Bend your knees and pull your heels toward your glutes, stretching the band.
- Pause briefly when your legs are fully flexed.
- Slowly return to the starting position under control.
Technical Tips
- Keep your upper body stable and avoid leaning back.
- Maintain constant tension in the band throughout the movement.
- Focus on contracting your hamstrings rather than using momentum.
Breathing Tips
- Exhale as you curl your legs toward your body.
- Inhale as you slowly return to the starting position.
Medical restrictions
- Knee joint instability or recent knee injury
- Severe hamstring strain or tear
- Lower back pain aggravated by seated leg movement
The Seated Banded Hamstring Curl is a highly effective lower body isolation exercise designed to target the hamstrings using resistance bands. This exercise is ideal for building muscular strength and endurance in the back of the thighs, particularly for those seeking a low-impact alternative to machine-based leg curls. The seated position minimizes strain on the lower back and allows for controlled resistance through the full range of motion. It’s a versatile option that requires minimal equipment, making it suitable for home workouts, rehabilitation programs, and general fitness routines. By engaging the hamstrings during both concentric and eccentric phases, it contributes to improved balance, athletic performance, and injury prevention. This movement is commonly integrated into leg-day sessions or rehabilitation circuits due to its accessibility and effectiveness. Whether you're a beginner or returning from injury, the Seated Banded Hamstring Curl helps strengthen one of the most crucial muscle groups in the posterior chain. For optimal results, maintain proper form and gradually increase resistance as strength improves.
What muscles do seated banded hamstring curls work?
Seated banded hamstring curls primarily target the hamstrings and secondarily engage the glutes, particularly the gluteus maximus.
Can I do seated hamstring curls at home without a machine?
Yes, seated banded hamstring curls are a great home alternative that only require a resistance band and a secure anchor point.
Are resistance band hamstring curls effective for building strength?
Yes, resistance band hamstring curls are effective for building strength and endurance, especially when performed with progressive overload.
Is the seated banded hamstring curl suitable for beginners?
Yes, it’s a beginner-friendly exercise with low joint impact, making it ideal for those new to strength training or recovering from injury.
How many reps should I do for hamstring curls with a band?
A good starting point is 2–3 sets of 10–15 reps, adjusting based on your fitness level and training goals.