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Resistance Band Leg Curl

Resistance Band Leg Curl

The Resistance Band Leg Curl is a highly effective lower body exercise that targets the hamstrings, glutes, and core muscles. It involves using a resistance band to mimic the movement of a traditional leg curl machine found in the gym. This exercise is an excellent option for those who prefer to work out at home or have limited access to gym equipment. The primary muscle group targeted during the Resistance Band Leg Curl is the hamstrings. Strong hamstrings are important for overall lower body strength and can help improve athletic performance, prevent injuries, and enhance daily activities. Additionally, this exercise also engages the glutes, as they act as stabilizers during the movement. The resistance band adds an extra challenge to the exercise, providing constant tension throughout the entire range of motion. This helps to increase muscle activation and strength development. The band can easily be adjusted to different resistance levels by either shortening or lengthening it, making it suitable for individuals of varying fitness levels. Incorporating the Resistance Band Leg Curl into your workout routine can help to improve the stability and strength of your lower body, enhance muscular balance, and contribute to a well-rounded physique. Remember to start with a light resistance band and gradually progress as you become more comfortable with the exercise. So, grab a resistance band and get ready to feel the burn in your hamstrings and glutes!


  • Wrap a resistance band around the bottom of a sturdy object, such as a bedpost or heavy furniture.
  • Lie face down on the floor and place your ankles inside the resistance band loop.
  • Keep your legs straight and engage your core muscles.
  • Slowly bend your knees and curl your legs toward your glutes.
  • Pause for a moment at the top of the movement.
  • Slowly straighten your legs and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Incorporate both concentric and eccentric phases of the movement to fully engage your muscles.
  • Focus on squeezing your hamstrings at the top of the movement for maximum activation.
  • To increase the resistance, use thicker resistance bands or double up on bands.
  • Maintain a slow and controlled pace throughout the exercise to challenge your muscles effectively.
  • Engage your core muscles to stabilize your body during the leg curl.
  • Include unilateral variations by working one leg at a time for better muscle balance and symmetry.
  • Experiment with different foot positions (e.g., pointed toes, flexed toes) to target different muscle fibers.
  • Gradually increase the resistance or perform more repetitions as your strength improves.
  • Pair the resistance band leg curls with other lower body exercises for a complete leg workout.
  • Listen to your body and adjust the range of motion and resistance to accommodate your fitness level and any existing injuries.

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