Seated Band Hamstring Curl
Seated Band Hamstring Curl is a beginner-level isolation in the strength category that primarily works the hamstrings. It is performed with other equipment.
How to do it
- 1Secure a band close to the ground and place a bench a couple feet away from it.
- 2Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
- 3Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
- 4Pause at the completion of the movement, and then slowly return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.