Seated Band Hamstring Curl
The Seated Band Hamstring Curl isolates the Hamstrings through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Seated Band Hamstring Curl
- 1
Secure a band close to the ground and place a bench a couple feet away from it.
- 2
Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
- 3
Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
- 4
Pause at the completion of the movement, and then slowly return to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Band Hamstring Curl work?
The Seated Band Hamstring Curl primarily targets the Hamstrings. It's an effective isolation exercise for building hamstrings strength.
Is the Seated Band Hamstring Curl good for beginners?
Yes, the Seated Band Hamstring Curl is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Seated Band Hamstring Curl?
You need other to perform the Seated Band Hamstring Curl. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.