The banded hamstring curl is a simple yet highly effective isolation exercise that targets the hamstrings — one of the most important and often undertrained muscle groups in the lower body. Using just a resistance band, this exercise challenges your ability to control knee flexion, reinforces joint stability, and enhances muscular endurance — all without machines or heavy weights.

Whether you're recovering from injury, looking to activate your hamstrings before a heavy squat day, or building posterior strength at home, the banded hamstring curl delivers.

What Is a Banded Hamstring Curl?

The banded hamstring curl, also known as the resistance band leg curl, is a knee flexion movement performed with the feet anchored into a resistance band. It mimics the motion of a machine-based lying or seated hamstring curl, but with banded resistance that increases as the band stretches — providing constant tension throughout the range of motion.

This movement is incredibly versatile. It can be performed lying face down (prone), seated, or even standing with a band looped around a sturdy anchor.

Resistance bands provide accommodating resistance, making the exercise easier in the stretched position and more difficult at the point of peak contraction
— Andersen et al., Journal of Strength and Conditioning Research

Muscles Worked

The banded hamstring curl isolates the hamstrings, a group of three muscles located on the back of the thigh:

• Biceps Femoris (long and short head)

• Semitendinosus

• Semimembranosus

Secondary stabilizers and assistive muscles:

• Gluteus Maximus

• Calves (Gastrocnemius)

• Core (for pelvic control)

Targeted hamstring training can reduce injury risk, improve sprint performance, and support structural knee health
— Opar et al., British Journal of Sports Medicine

Benefits of Banded Hamstring Curls

1. Isolates the Hamstrings Without Equipment

You don’t need a gym to strengthen the hamstrings — a resistance band is enough to create significant time under tension and muscle activation.

2. Improves Knee Joint Stability

Hamstrings play a critical role in protecting the knee by balancing the anterior pull of the quadriceps.

Strengthening hamstrings reduces the risk of ACL and hamstring strain injuries, particularly in athletes
— Askling et al., Scandinavian Journal of Medicine & Science in Sports

3. Enhances Muscle Endurance and Activation

The variable resistance of bands requires greater muscle control, especially in the concentric phase of the movement.

4. Ideal for Warm-Ups, Rehab, and At-Home Training

It’s gentle on joints and adaptable for beginners, yet intense enough to challenge advanced lifters as an accessory movement or burnout set.

5. Can Be Performed in Multiple Positions

Lying, seated, or standing — the banded hamstring curl adapts to your space and setup.

How To Do the Banded Hamstring Curl (Prone Version)

1. Setup

   • Anchor a resistance band to a sturdy base behind you (low to the floor).

   • Lie face down on the floor or a bench with the band looped securely around your ankles.

   • Keep your legs fully extended and your core engaged.

2. Curl

   • Bend your knees and pull your heels toward your glutes.

   • Squeeze your hamstrings at the top of the movement.

3. Return

   • Slowly extend your legs back to the starting position, maintaining control.

   • Avoid letting the band snap your legs down — control the eccentric phase.

The hamstring curl's concentric phase emphasizes muscle shortening and contraction, while the eccentric phase builds control and strength
— Schoenfeld, Journal of Strength and Conditioning Research

Programming the Banded Hamstring Curl

Pair with glute bridges, banded good mornings, or RDLs for a complete posterior chain training session.

Final Thoughts on the Banded Hamstring Curl

The banded hamstring curl may look simple, but it packs serious benefits. It strengthens one of the most injury-prone muscle groups in the body, improves knee health, and enhances overall lower-body balance — all with a tool you can toss in a backpack.

Whether you're lifting at home, warming up for heavy deadlifts, or coming back from injury, this underrated movement deserves a permanent place in your programming.

Want to pair this with a hamstring hypertrophy superset, a glutes-and-hamstrings burnout, or a 3-move banded posterior chain circuit? Let me know and I’ll map it out.