Band lying leg curl

Band lying leg curl

The band lying leg curl is a fantastic exercise that targets the muscles in the back of your thighs, also known as the hamstrings. This exercise is highly efficient and can be done in the comfort of your own home or at the gym using a resistance band. The band lying leg curl is especially beneficial for individuals looking to strengthen their hamstrings, improve leg stability, and prevent injuries. During the band lying leg curl, you will lie flat on your stomach with the resistance band securely wrapped around your ankles. As you bend your knees, you will work against the resistance of the band, engaging your hamstrings to curl your lower legs towards your glutes. This movement effectively activates the hamstring muscles, helping to improve strength, stability, and muscle balance in the lower body. Incorporating the band lying leg curl into your fitness routine can offer numerous benefits. Stronger hamstrings can contribute to improved athletic performance, better posture, and reduced risk of knee and lower back injuries. Additionally, this exercise helps to build overall lower body strength, making it a valuable addition to your leg day or full-body workout routine. Remember to start with a resistance band that suits your fitness level and gradually increase the tension as you become stronger. It's also crucial to maintain proper form throughout the exercise, keeping your core engaged and avoiding any excessive arching or discomfort in your lower back. As with any exercise, listening to your body and understanding your personal limitations is key to preventing injuries and maximizing the benefits of the band lying leg curl. Include this exercise in your workout routine and watch your hamstrings become stronger and more defined, promoting an overall fit and balanced physique.


  • Start by lying flat on your stomach on a mat or floor.
  • Wrap a resistance band around your ankles, making sure it is secure and snug.
  • Bend your knees and bring your heels towards your glutes, while keeping the upper part of your legs pressed against the floor.
  • Pulse your heels towards your glutes by contracting your hamstrings.
  • Slowly return your heels to the starting position while maintaining tension on the resistance band.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • 1. Incorporate progressive overload by gradually increasing the resistance of the band to challenge your muscles and stimulate growth.
  • 2. Focus on maintaining proper form and technique throughout the exercise to effectively target your hamstring muscles.
  • 3. Engage your core muscles by slightly squeezing your abs and glutes during the movement for added stability and control.
  • 4. Breathe deeply and exhale forcefully as you contract your hamstrings during the exercise to maintain a steady flow of oxygen to your muscles.
  • 5. Perform the exercise in a slow and controlled manner, emphasizing the eccentric (lowering) phase to maximize muscle activation and development.
  • 6. Keep your back flat against the floor or bench throughout the movement to ensure proper spinal alignment and minimize the risk of injury.
  • 7. Prioritize proper recovery and rest days between training sessions to allow your muscles to repair and grow stronger.
  • 8. Incorporate variations of the exercise, such as single-leg or staggered stance, to challenge your muscles in different ways and prevent boredom.
  • 9. Pair the band lying leg curl with exercises that target the opposing muscle group, such as quadriceps, to create a balanced lower body workout.
  • 10. Pay attention to any discomfort or pain during the exercise and adjust the band tension or range of motion if needed to avoid strain or injury.


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