Seated Band Hamstring Curl
Trains the Hamstrings.
- Equipment
- A resistance band and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Anchor a band at ankle height in front of you and sit on a bench facing it.
- Loop the far end around one ankle or both, legs extended out toward the anchor.
- Sit tall with your hands on the bench beside you.
- Bend the knees to draw the heels back underneath the bench against the band.
- Squeeze briefly where the knees are most bent.
- Let the band draw the legs back out under control.
Common mistakes
- Sliding forward on the bench as you pull. The band pulls you toward the anchor for the whole set; gripping the bench and staying put is part of it.
- Letting the band snap the legs straight. The return is where a band still has tension, and it is the half most often given away.
- Anchoring it high. The band should pull roughly along the line the heels travel; a high anchor pulls the knees up instead.
- Expecting a machine's load. A band is a small stimulus next to a leg curl machine, and its use is where there is no machine — not as a replacement for one.