Resistance Band Leg Curl
A leg curl using a resistance band anchored in front of you while lying face down. It trains the hamstrings with minimal equipment.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a loop band low to a sturdy object, lie face down with your feet towards the anchor, and loop the band around both ankles so it has light tension with legs straight.
Rest your forehead on your hands and press your hips into the floor.
Curl your heels towards your glutes against the band.
Pause and squeeze the hamstrings.
Straighten your legs slowly under control.
Breathing: Exhale as you curl, inhale as you straighten.
Coaching tips
Hips stay down
Control the return
Full squeeze
Common mistakes
Hips lifting
Band snapping back quickly
Too little starting tension
Safety notes
Secure the band to a solid, low anchor before starting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.