maratoolSeated Band Hamstring Curl
How to do the seated band hamstring curl
- Secure a band close to the ground and place a bench a couple feet away from it.
- Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
- Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
- Pause at the completion of the movement, and then slowly return to the starting position.
Muscles worked
The prime movers are the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition.
Every exercise for:Hamstrings
How this movement works
One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the hamstrings too, using equipment this one does not:
- Seated Leg Curlmachine
- Snatch Deadliftbarbell
- Stiff-Legged Dumbbell Deadliftdumbbell
- 90/90 Hamstringbody only
- Alternating Hang Cleankettlebell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 86 hamstrings exercises in this database, 37 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.