Gym Shorts: Banded Leg Curl

New to the banded hamstring curl or banded leg curl or looking for a quick technique tutorial? Learn correct form in one short video.

How To Banded Leg Curl

Gym Shorts videos provide short video demonstrations of correct form for various exercises.

Follow these steps

  • Set up
    • Feet through band
    • Band sits at or just above ankles
    • Sit on stable bench and hold rack uprights
  • Movement
    • Legs straight to start
    • Bring ankles back and slightly up
    • Hold it!
    • Keep ankles together
    • Slow, controlled movement (both ways)

What Is the Banded Hamstring Curl & Why Do It?

The hamstring curl or the leg curl is an exercise performed that typically requires a machine. One may sit and bend the knees or lie prone and bend the knees.

Many people, however, lack access to these machines and may want additional stress for their hamstrings as they advance. The banded leg curl only requires a power rack or weighted down squat stand (which most home gym owners have) and bands (which are cheap and easily available).

This movement provides additional stress to the hamstrings muscles (biceps femoris, semimembranosus, & semitendinosus). The primary functions of the hamstrings are hip extension and knee flexion. This trains the knee flexion function of these muscles.

This exercise allows additional stress to the hamstrings without heavy equipment and with less stress on the bones and joints. This and similar exercises are a great way for an advanced lifter to add additional training stress.

Programming the Banded Leg Curl?

The banded hamstring curl is primarily an advanced exercise. This is not because of its difficulty but rather because novices and intermediates can get enough training stress from squats and deadlifts.

We perform this exercise for hypertrophy, so it typically comes at the end of a workout following the squat and deadlift variants.

Perform these for 2-5 sets of 8-20 reps. These can be performed as part of a circuit to save time and add some conditioning.

Banded leg curl proper form means performing these in a slow, controlled movement. We’re aiming for time under tension, so don’t rush these.

Click HERE for read about the muscles worked in the squat and HERE to learn more about how to use bands.




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