- EquipmentBand
- PatternIsolation
- Reps10 to 25 reps
- Joint loadKnee
- One side at a time
Anchor a band low and loop it around one ankle. Lie face down with your feet toward the anchor, or stand facing it holding a support.
First cueKeep the hips still.
How to do the Banded Hamstring Curl
Set up. Anchor a band low and loop it around one ankle. Lie face down with your feet toward the anchor, or stand facing it holding a support.
- Curl your heel toward your backside against the band.
- Pause at the end.
- Return under control.
- Finish the set and switch legs.
Form cues
- Keep the hips still.
- Move slowly.
- Keep tension at the start.
Common mistakes
- Lifting the hips.
- Letting the band snap the leg back.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Calves.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Banded Hamstring Curl, from the same catalog the StatBlockFit app logs.
- Leg Extension Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Glute Bridge Same legs session: it trains the glutes.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Banded Hamstring Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Banded Hamstring Curl 3 × 10 to 25 reps
- Leg Extension 3 × 10 to 20 reps
- Glute Bridge 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Nordic Curl
Bodyweight
Gym or cable swap
Standing Leg Curl
Machine
Less load on the knee
Single-Leg Romanian Deadlift
The Banded Hamstring Curl loads the knee by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Leg Curl.
Other variations of the Leg Curl: Seated Leg Curl, Nordic Curl and Standing Leg Curl.
Do before it: Banded Hamstring Curl (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Banded Hamstring Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Banded Hamstring Curl?
Set up: Anchor a band low and loop it around one ankle. Lie face down with your feet toward the anchor, or stand facing it holding a support. Steps: 1. Curl your heel toward your backside against the band. 2. Pause at the end. 3. Return under control. 4. Finish the set and switch legs. Form cues: Keep the hips still. Move slowly. Keep tension at the start. Common mistakes: Lifting the hips. Letting the band snap the leg back.
What muscles does the Banded Hamstring Curl work?
It trains the hamstrings as its main target and works the calves on the way.
What can I do instead of the Banded Hamstring Curl?
At home: Nordic Curl. In a gym: Standing Leg Curl. With less load on the knee: Single-Leg Romanian Deadlift. Each trains the same main muscle.
What should I pair the Banded Hamstring Curl with?
Good partners in the same workout are Leg Extension, Glute Bridge, Cossack Squat and Monster Walk.