Band Leg Curl: How-to, Tips & More
The Band Leg Curl is a beginner isolation exercise for your hamstrings. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Hamstrings
Primary
How to do the Band Leg Curl
- Anchor a band low and loop it around one ankle.
- Lie face down with your legs straight.
- Curl your heel toward your glute.
- Lower slowly, then switch legs after the set.
Band Leg Curl tips
- Keep your hips pressed down.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Leg Curl alternatives
Lying Leg Curl
Hamstrings
Seated Leg Curl
Hamstrings
Single Leg Curl
Hamstrings
Standing Cable Leg Curl
Hamstrings
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Dumbbell Romanian Deadlift
Dumbbells
Frequently asked questions
What muscles does the Band Leg Curl work?
The Band Leg Curl mainly works your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Leg Curl good for beginners?
Yes. The Band Leg Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Leg Curl?
You need resistance band.
Add Band Leg Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon