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Band Standing Leg Curl

Band Standing Leg Curl

The Band Standing Leg Curl is a challenging and effective exercise that targets your hamstrings and glutes. By using a resistance band, you can intensify the workout and strengthen these muscles without the need for expensive gym equipment. To perform the Band Standing Leg Curl, you'll need a resistance band securely anchored to a stable object, such as a pole or door frame. Begin by standing facing the anchor point, feet hip-width apart. Place the band around the back of your ankles, holding onto the ends to create tension in the band. Keeping your upper body tall and engaged, shift your weight onto one leg and slowly lift the opposite foot off the ground. Maintain a slight bend in your standing leg as you flex the other knee and curl your heel towards your glutes, using the resistance from the band. Pause briefly at the peak of the movement, and then lower your foot back to the starting position with control. Engaging your core and maintaining stability throughout is important for this exercise. The Band Standing Leg Curl can be further modified by adjusting the distance from the anchor point to create more or less tension in the band, ultimately altering the level of difficulty. Incorporating this exercise into your leg routine can enhance muscle balance, improve stability, and increase functional strength. Start with a lighter resistance band and gradually progress to a more challenging one as you develop greater strength and control. Remember to always listen to your body and stop if you experience any pain or discomfort.


  • Attach a resistance band around a sturdy support at ankle height.
  • Stand facing the support and place both of your hands on a stable surface, such as a chair or wall, for balance.
  • Step back until you feel tension in the band, keeping your feet hip-width apart.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Bend your knee and flex your foot, bringing your heel up towards your glutes.
  • Squeeze your hamstring muscles at the top of the movement.
  • Slowly lower your leg back down to starting position.
  • Repeat for the desired number of repetitions, then switch legs.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Make sure to engage your core throughout the movement to maintain stability and prevent unnecessary strain on your lower back.
  • Use a resistance band that provides enough tension to challenge your leg muscles but still allows you to maintain proper form.
  • Focus on squeezing your hamstrings as you curl your leg towards your glutes, and control the movement on the way back down.
  • To increase the difficulty, try using a thicker resistance band or adding ankle weights for extra resistance.
  • Don't rush through the exercise. Aim for a slow and controlled movement to maximize muscle activation and avoid relying on momentum.
  • Maintain a neutral spine position by keeping your back straight and shoulders relaxed during the exercise.
  • Keep your upper body stable by engaging your core and avoid excessive swinging or jerking motions.
  • Breathe naturally throughout the exercise, inhaling on the way down and exhaling as you curl your leg towards your glutes.
  • To further challenge your balance and stability, try performing the exercise while standing on a foam pad or a balance disc.
  • Don't forget to stretch your hamstrings after the workout to promote recovery and prevent muscle tightness.


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