Bands · Isolation
Seated band leg curl
Seated band leg curl mainly works your hamstrings. It also helps your calves.
Step by step
- Sit on a bench, band looped behind your ankles.
- Bend your knees to pull your feet back under the bench.
- Straighten your legs slowly against the band.
What you should feel
A squeeze in the back of your thighs; your knees should not feel strained.
Common mistake
You let the band snap your legs straight; control the return over about three seconds.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Leg curlHamstrings
Lying leg curlHamstrings
Seated leg curlHamstrings
Standing leg curlHamstrings
Hamstring slideHamstringsQuestions
What muscles does the seated band leg curl work?
Seated band leg curl mainly works your hamstrings. It also helps your calves.
Can I do the seated band leg curl at home?
Yes, if you have this at home: bands.
How many sets and reps of the seated band leg curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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