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Band Standing Leg Curl

Step by step instructions, muscle activation and variants for the Band Standing Leg Curl.

EasyHamstrings

About this exercise

Band Standing Leg Curl is a unilateral hamstring exercise performed in a standing position with a resistance band anchored at ankle height. The working leg curls backward against the band's resistance, isolating the hamstring without the need for a machine.

How to Perform

  • Anchor a resistance band to a sturdy fixed object at ankle height and loop the other end around your working ankle
  • Stand facing the anchor point, feet hip-width apart, with the band taut
  • Hold a wall or support for balance if needed, standing tall with your core engaged
  • Keeping your thigh vertical and stationary, bend the working knee to curl your heel up toward your glutes
  • Squeeze the hamstring at the top of the movement
  • Slowly lower your foot back to the starting position, maintaining control against the band
  • Complete all reps on one side, then switch legs

Muscle Activation

Primary
Hamstrings
Secondary
QuadricepsCalves

Common Mistakes

Common mistakes content is coming soon.

About the Band Standing Leg Curl

The Band Standing Leg Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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