Band standing leg curl

Band standing leg curl

The band standing leg curl is a fantastic exercise that targets the muscles at the back of your thighs, better known as the hamstrings. This exercise offers a variety of benefits, including strengthening the hamstrings, improving lower body stability, and promoting better balance. It can be performed using resistance bands, making it an excellent option for those who prefer working out at home or want to add variety to their gym routine. The band standing leg curl specifically targets the hamstrings, which play a crucial role in knee flexion and hip extension. By strengthening these muscles, you not only enhance athletic performance but also reduce the risk of injuries. This exercise also engages other muscles such as the glutes and calves, leading to a more complete lower body workout. One of the key advantages of the band standing leg curl is that it challenges the stabilizing muscles of the core and lower body. Maintaining proper form and balance throughout the movement is essential, as it improves overall stability and coordination. Additionally, this exercise can be modified to accommodate a wide range of fitness levels by adjusting the tension in the resistance band or using different colored bands with varying levels of resistance. To maximize the benefits of the band standing leg curl, it is recommended to incorporate it into a well-rounded leg workout routine. Pairing it with exercises like squats, lunges, and deadlifts can create a comprehensive lower body workout that targets multiple muscle groups simultaneously. Remember, proper form, controlled movements, and gradual progression are key to achieving optimal results while minimizing the risk of injury. So, grab a resistance band, step into it, and get ready to work those hamstrings!


  • Start by attaching a resistance band to a sturdy anchor point at ankle height.
  • Stand facing the anchor point with your feet hip-width apart.
  • Wrap the resistance band around the back of your ankles and hold the handles or ends of the band in each hand.
  • Shift your weight onto one leg and lift the opposite foot slightly off the ground.
  • Keeping your upper body tall, bend your knee and flex your foot, bringing your heel towards your glutes.
  • Pause for a moment at the top of the movement and squeeze your hamstring.
  • Slowly and controlled, straighten your leg back to the starting position.
  • Repeat for the desired number of repetitions, then switch sides.

Tips & Tricks

  • Focus on squeezing your hamstrings as you curl your leg up.
  • Engage your core and maintain proper posture throughout the exercise.
  • Exhale as you curl your leg up and inhale as you lower it back down.
  • Start with a light resistance band and gradually increase the intensity as you get stronger.
  • Try alternating between slow and controlled reps and more explosive reps to challenge your muscles in different ways.
  • Don't rely solely on your ankle and foot strength; actively involve your entire leg in performing the movement.
  • Experiment with different foot positions, such as pointing your toes inward or outward, to target different areas of your hamstring muscles.
  • To increase the difficulty, perform the exercise on one leg at a time.
  • Use a mirror or have someone check your form to ensure you're performing the exercise correctly.
  • Stretch your hamstrings before and after the workout to improve flexibility.


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