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Hamstrings

Band Leg Curl

The Band Leg Curl is a strength exercise with a resistance band for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 40%, hamstrings (semitendinosus/-membranosus) 38% and calves (gastrocnemius) 14%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Anchor a light band to a sturdy post at ankle height and loop the other end around the ankle of your working leg.
  2. Face the anchor, step back until the band is taut and hold the post or a rack at chest height for balance.
  3. Stand tall on the other leg with the working knee next to the standing knee and the hips square.
  4. Curl the heel up toward your glute by bending the knee, keeping the thigh pointing down.
  5. Pause briefly at the top, then straighten the leg slowly against the pull of the band.

Tips

  • Keep both knees side by side so the hamstrings bend the knee instead of the hip swinging.
  • Pull the toes toward the shin to keep the calf from taking over.

Common mistakes

  • Letting the thigh drift forward so the hip does the work.
  • Arching the lower back at the top of the curl.
  • Letting the band snap the leg straight.

Muscles worked by the Band Leg Curl

  • Hamstrings (biceps femoris) Primary40%
  • Hamstrings (semitendinosus/-membranosus) Primary38%
  • Calves (gastrocnemius) Secondary14%
  • Adductors Stabilizer4%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.

Band Leg Curl alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Band Leg Curl work?

Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.

Is the Band Leg Curl good for beginners?

Yes. The Band Leg Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Leg Curl?

For example the Cable Hamstring Curl, Dumbbell Single Leg Curl and Kneeling Leg Curl. They train mostly the same muscles, some with different equipment.

How do you make the Band Leg Curl harder?

Add weight or reps, or move on to the Cable Hamstring Curl and Dumbbell Single Leg Curl.

Sources

  • Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
  • Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)

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