Video
Instructions
- Attach a resistance band to a stable anchor and loop it around your ankle.
- Lie face down on a mat with your legs extended.
- Flex your knee to curl your heel towards your glutes against the band resistance.
- Pause briefly at the top of the movement.
- Slowly extend your leg back to the starting position under control.
Technical Tips
- Keep your hips and pelvis flat on the floor throughout the movement.
- Avoid arching your lower back as you curl.
- Control both the upward and downward phases to maximize tension.
Breathing Tips
- Exhale as you curl your leg upward.
- Inhale as you slowly lower your leg back down.
Restrizioni mediche
- Severe knee injuries
- Acute hamstring strain
- Lower back pain aggravated by prone position
What muscles does the single leg banded hamstring curl work?
The single leg banded hamstring curl primarily targets the hamstrings and secondarily engages the calves for ankle stabilization during the curl movement.
Is the single leg banded hamstring curl good for knee health?
Yes, the single leg banded hamstring curl strengthens the hamstrings, improving knee stability and reducing the risk of injuries by supporting the joint during dynamic movements.
Can I do the single leg banded hamstring curl without a band?
The single leg banded hamstring curl specifically requires a band for resistance, but if you do not have one, alternative exercises like lying leg curls on a machine can target the same muscles.
How many reps should I do for single leg banded hamstring curls?
For strength and hypertrophy, perform 10 to 15 controlled repetitions per leg, focusing on form and muscle contraction throughout the set.
Is the single leg banded hamstring curl suitable for beginners?
Yes, the single leg banded hamstring curl is a beginner-friendly exercise due to its low-impact nature and adjustable resistance using different band strengths.
The single leg banded hamstring curl is an effective isolation exercise designed to strengthen the hamstrings using minimal equipment. Performed with a resistance band while lying face down, this movement mimics the traditional leg curl machine by targeting the knee flexion function of the hamstrings. It is highly beneficial for athletes and general fitness clients aiming to build hamstring strength, improve knee stability, and correct muscular imbalances between legs. Its unilateral execution ensures that each leg works independently, which is crucial for injury prevention and performance optimization. This exercise is also practical for home workouts or rehabilitation programs due to its low-impact nature and easy setup using an elastic band. Incorporating single leg banded hamstring curls into your routine supports better performance in squats, deadlifts, running, and daily movements requiring lower limb stability and control.