Exercise guide
Band Lying Leg Curl
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
This isolation exercise targets the hamstrings through their knee flexion function, providing constant tension throughout the movement to build muscle thickness and mind-muscle connection.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure one end of a resistance band to a sturdy low anchor point behind a flat bench.
- Lie face down on the bench with your knees just off the edge and loop the other end of the band around your ankles.
- Grip the sides or front of the bench firmly to stabilize your upper body.
- Position the bench far enough from the anchor point so there is tension in the band even when your legs are fully extended.
How to do it
- Exhale as you curl your heels toward your glutes by flexing your knees in a smooth, controlled arc.
- Squeeze your hamstrings forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower your feet back to the starting position, resisting the pull of the band.
- Maintain a tempo of 1 second for the curl and 2-3 seconds for the extension phase.
Form checklist
- Keep your hips pressed firmly into the bench to prevent lower back arching.
- Ensure your knees remain parallel and do not flare outward during the curl.
- Avoid using momentum or 'jerking' the band at the start of the rep.
- Keep your core braced and upper body still throughout the set.
Pro tips
- Flex your feet (toes toward shins) to maximize hamstring recruitment and reduce the involvement of the gastrocnemius (calf).
- Focus on the 'mind-muscle connection' by imagining you are pulling your heels through heavy water to increase intensity.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction on every rep.
- Perform the eccentric (lowering) phase even slower, taking 5 seconds to return to the start.
Frequently asked
- What muscles does the band lying leg curl work?
- The band lying leg curl primarily targets the hamstrings, and also works the glutes as secondary muscles.
- What equipment do you need for the band lying leg curl?
- The band lying leg curl uses resistance band.
- Is the band lying leg curl good for beginners?
- Yes. The band lying leg curl is a beginner-friendly movement and a strong foundation to build on.
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