Band Standing Leg Curl

Muscles worked

Setup

1. Anchor a resistance band to the bottom of a power rack or a sturdy post at ankle height.
2. Step into the loop with one leg, securing the band around the back of your ankle.
3. Stand facing the power rack and hold onto it for balance, stepping back until there is light tension in the band with your leg straight.
4. Shift your weight onto the non-working leg, keeping a slight bend in that knee for stability.

How to do it

1. Exhale as you curl your heel toward your glutes by bending the knee, keeping your thighs parallel to each other.
2. Squeeze your hamstring forcefully at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your foot back to the starting position, maintaining tension on the band throughout the descent.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep your torso upright and core braced to prevent your lower back from arching.
• Ensure the knee of the working leg stays pointed toward the floor and does not drift forward.
• Maintain a neutral spine and avoid leaning too far forward into the rack.
• Keep your foot flexed (toes toward the shin) to emphasize hamstring recruitment over the calves.

Pro tips

• Drive your hips slightly forward into the rack as you curl to prevent the pelvis from tilting, which keeps the tension strictly on the hamstrings.
• Focus on a slow, controlled eccentric phase to maximize muscle fiber breakdown and growth.

Make it harder

• Increase the distance from the anchor point to create higher baseline tension throughout the range of motion.
• Add a three-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the band standing leg curl work?

The band standing leg curl primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band standing leg curl?

The band standing leg curl uses resistance band.

Is the band standing leg curl good for beginners?

Yes. The band standing leg curl is a beginner-friendly movement and a strong foundation to build on.

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