How to do it
- Anchor a band low behind you and hook the loop around one ankle, then lie face down.
- Start with the leg straight and the band already pulling it towards the anchor.
- Curl the heel towards your backside, squeeze, and lower slowly against the tension.
Cues that matter
- Keep the hips pinned to the floor so the lower back does not arch to help.
- The last thirty degrees is where the band bites — do not rush it.
Common mistakes
- Letting the hip flex so the knee travels forward.
- Anchoring too close, which leaves the bottom of the rep with no tension.
Muscles worked
Primary
- Hamstrings
- Biceps femoris
Also works
- Calves
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Leg Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the resistance band is taken, or a gym that does not have one.