Band Lying Leg Curl
Band Lying Leg Curl Video Guide
The Band Lying Leg Curl is a hamstring exercise that mimics the lying leg curl and leg curl machine using a resistance band, making it perfect for home workouts, warm-ups, or low-equipment training. This hamstring curl variation strengthens the hamstrings, including the biceps femoris, improves knee flexion strength, and supports overall posterior chain development. Because the band provides constant resistance, it helps build hamstring strength, increases muscle mass, improves hamstring flexibility, and supports injury-prevention for athletes prone to hamstring injury. Great for anyone needing a leg curl variation without gym equipment or wanting to activate the entire muscle group in the prone position with a controlled movement pattern.
How to Perform the Band Lying Leg Curl
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Lie face down in the starting position, keeping your body stationary, legs extended, and hips on the floor.
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Attach a resistance band to a secure anchor point and loop it around your ankles or heels.
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Curl your legs toward your glutes, bending your knee in smooth knee flexion just like a machine-based hamstring curl.
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Squeeze hard at the top, keeping the lower leg tight, then slowly return to the start.
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Maintain constant tension for the desired number of reps, keeping feet roughly hip width and avoiding common mistakes like arching or rushing the movement.
GymNation Tip: Anchor the band low and move slow—constant tension matters more than speed if you actually want your hamstrings to do the work.
Personal Trainer Notes:
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Keep hips down, abs and core braced.
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Use controlled movement—don’t let the band snap.
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Focus on the hamstrings doing all the work.
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Adjust band resistance depending on strength.
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Great as activation before deadlifts, RDLs, single leg deadlift, or glute bridge work.
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Alternative Hamstring Exercises
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Band Lying Leg Curl FAQs
Yes — band lying leg curl variations are excellent hamstring exercises. They add resistance through the full range of motion, build strong hamstrings, and are a reliable home workout option when you lack a leg curl machine or other gym equipment.
Absolutely. Lying leg curl movements isolate the hamstrings, challenge knee flexion, and help increase hamstring strength, which improves athletic performance and reduces hamstring injury risk. Whether done on a machine or with a resistance band, the movement targets the same muscles worked.
Anchor a resistance band, lie in the prone position, loop the band around your heels, and curl your legs toward your glutes. Keep your body still, hips down, and control the motion for proper form.
“Leg curls” refers to the general curl movement against resistance, while a lying leg curl is performed lying down, increasing tension on the hamstrings, calves, and glutes. Bands, machines, and stability ball setups all count as leg curl variations.
