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Resistance Band Seated Single Leg Curl

Resistance Band Seated Single Leg Curl

The Resistance Band Seated Single Leg Curl is a fantastic exercise that targets your hamstrings, glutes, and lower back. This exercise is especially great if you have limited space or equipment at home, as it can easily be done with just a resistance band and a chair or bench. It focuses on strengthening the back of your legs, improving stability, and enhancing overall lower body strength. To perform this exercise, you will need a resistance band with handles. Start by sitting on a chair or bench with your back straight and your feet flat on the floor. Attach the resistance band around one of your feet while holding the handles securely in your hands. Extend your leg forward, keeping it parallel to the floor. Now comes the fun part. As you exhale, flex your foot and slowly pull the resistance band towards your glutes, squeezing your hamstrings at the top of the movement. Make sure to keep your upper body stable, and your core engaged throughout the exercise. Pause for a moment at the top and then slowly return to the starting position while maintaining tension on the resistance band. Repeat the movement for the desired number of repetitions, and then switch sides to work the opposite leg. Remember to control the movement and focus on feeling the contraction in your hamstrings with each repetition. Adjust the resistance of the band as necessary to ensure that the exercise is challenging but manageable for your fitness level. Incorporating the Resistance Band Seated Single Leg Curl into your workout routine can help improve your lower body strength and stability, enhance your athletic performance, and even assist in injury prevention. So grab your resistance band, find a comfortable spot, and get those hamstrings firing!


  • Attach a resistance band securely around a stable object behind you, at knee height.
  • Sit on a flat bench and place your feet hip-width apart on the resistance band, ensuring it is secured around the arches of your feet.
  • Grasp the sides of the bench with your hands to stabilize yourself.
  • Keeping your torso upright and core engaged, slowly bend your knee and curl your leg towards your buttocks, using the resistance from the band.
  • Squeeze your hamstring muscles at the top of the movement, then slowly lower your leg back to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch to the other leg and repeat the exercise.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise for stability and to maintain proper form.
  • Increase the difficulty by using a resistance band with higher tension or by using thicker resistance bands.
  • Keep your back straight and avoid rounding your shoulders to prevent strain on your upper body.
  • Start with a comfortable resistance band tension and gradually increase it as you get stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and reduce the risk of injury.
  • Maintain a slight bend in your knee throughout the movement to avoid locking it and placing excessive stress on the joint.
  • Place a towel or cushion under your body if the resistance band tends to dig into your legs during the exercise.
  • Don't forget to breathe - inhale during the eccentric (lowering) phase and exhale during the concentric (curling) phase.
  • If you feel any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
  • Combine the Resistance Band Seated Single Leg Curl with other lower body exercises to create a well-rounded workout routine.


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