Band Leg Curl

Body region

• Legs

Muscles

Main

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Gastrocnemius

Holds

• Erector Spinae
• Gluteus Medius

Equipment

• Resistance Band

Technique

1. Anchor a band low and loop it around one ankle, lying face down or standing facing the anchor.
2. Bend the knee to pull the heel toward the glutes.
3. Hold briefly, then return slowly against the band; switch legs.

Cues

• Keep the hips still and the thighs level.
• Control the return.

Common mistakes

• Arching the lower back to lift the leg.
• Letting the band yank the leg straight.

Alternatives

• Lying Leg Curl
• Standing Leg Curl