Resistance Band Seated Leg Curl
Strengthen your hamstrings with the Resistance Band Seated Leg Curl. This effective exercise targets the back of your thighs for improved lower body
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Resistance Band Seated Leg Curl
Resistance Band Leg Curl
Thighs · Hamstrings · Resistance Band
Resistance Band Plank March
Thighs · Hamstrings · Resistance Band
Resistance Band Assisted Nordic Hamstring Curl
Thighs · Resistance Band
Resistance Band Seated Single Leg Curl
Thighs · Hamstrings · Resistance Band
Description
A seated leg curl exercise targeting the hamstrings by using a resistance band.
Save Resistance Band Seated Leg Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Resistance Band Seated Leg Curl
- 01Setup
Sit on the floor with your legs extended straight in front of you. Loop a resistance band around both ankles, or anchor one end to a sturdy object in front of you and loop the other end around one ankle.
- 02Setup
Lean back slightly, supporting yourself with your hands on the floor behind you, and ensure there is light tension in the band.
- 03
Exhale as you slowly bend your knees, pulling your heels towards your glutes, feeling your hamstrings contract.
- 04
Continue pulling until your calves are close to your hamstrings, holding the peak contraction briefly.
- 05
Inhale as you slowly extend your legs back to the starting position, maintaining control and resisting the band's pull.
Tips
- Concentrate on actively squeezing your hamstrings throughout the movement, rather than just pulling with your feet.
- Control the return phase by slowly extending your legs, resisting the band's tension to maximize time under tension for muscle growth.
- Adjust the band's resistance by using a stronger band, doubling it, or sitting further away from the anchor point to increase the challenge.
- Keep your hips pressed firmly into the floor to isolate the hamstrings and prevent your lower back from arching excessively.
Common mistakes
- Jerking the band or using momentum reduces hamstring activation; instead, perform the movement slowly and with control, focusing on muscle contraction.
- Lifting your hips off the floor reduces hamstring isolation and can strain your lower back; ensure your glutes remain firmly planted throughout the exercise.
- Not fully extending your legs at the start limits the range of motion; fully straighten your legs to get a complete stretch in the hamstrings before initiating the curl.
In the Ellim app, Resistance Band Seated Leg Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train resistance band seated leg curl?
Get Ellim — FreeQuestions
What muscles does Resistance Band Seated Leg Curl work?
Resistance Band Seated Leg Curl primarily targets Hamstrings. Secondary muscles include Gastrocnemius, Soleus.
Is Resistance Band Seated Leg Curl good for beginners?
Resistance Band Seated Leg Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Resistance Band Seated Leg Curl?
You need Resistance Band to perform Resistance Band Seated Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Resistance Band Seated Leg Curl?
Concentrate on actively squeezing your hamstrings throughout the movement, rather than just pulling with your feet. Control the return phase by slowly extending your legs, resisting the band's tension to maximize time under tension for muscle growth. Adjust the band's resistance by using a stronger band, doubling it, or sitting further away from the anchor point to increase the challenge. Keep your hips pressed firmly into the floor to isolate the hamstrings and prevent your lower back from arching excessively.
What are common mistakes when doing Resistance Band Seated Leg Curl?
Jerking the band or using momentum reduces hamstring activation; instead, perform the movement slowly and with control, focusing on muscle contraction. Lifting your hips off the floor reduces hamstring isolation and can strain your lower back; ensure your glutes remain firmly planted throughout the exercise. Not fully extending your legs at the start limits the range of motion; fully straighten your legs to get a complete stretch in the hamstrings before initiating the curl.
Related exercises
Lever Lying Leg Curl
Thighs · Hamstrings · Leverage machine
Sliding Leg Curl on Floor with Towel
Thighs · Gluteus Maximus · Body weight
Quadruped Leg Curl
Thighs · Hamstrings · Body weight
Inverse Leg Curl (bench support)
Thighs · Hamstrings · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Resistance Band Seated Leg Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store