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Banded Leg Curl

Anchor a band and curl the heel toward the glute. Isolated hamstring work anywhere.

BeginnerResistance band3 × 12–15/side
Banded Leg Curl demonstration thumbnail — The Banded Leg Curl: Gym Shorts (How To)
HamstringsResistance band

Banded Leg Curl

Demo · Barbell Logic

Verified Banded Leg Curl demonstration by Barbell Logic. Click to play.

How to do the Banded Leg Curl

  1. 1Anchor band low
  2. 2Only lower leg moves
  3. 3Squeeze at top

Benefits of the Banded Leg Curl

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services