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Upper Legs · Band
Band Standing Leg Curl
Band Standing Leg Curl is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes and calves assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius
How to do Band Standing Leg Curl
- Stand with your feet shoulder-width apart, holding to a weight cage for balance. Attach a resistance band to a low anchor point and loop the other end around your right ankle. Shift your weight onto your left leg.
- Curl your right leg by bending your knee, bringing your heel towards your glutes while keeping your upper leg stationary.
- Slowly return to the starting position, straightening your leg and controlling the resistance band.
- Repeat the movement for the desired number of repetitions, then switch legs.
Form tips
- Focus on squeezing your hamstrings at the top of the movement to enhance muscle activation.
- Maintain an upright posture throughout the exercise; avoid leaning forward or backward.
- Keep your supporting knee slightly bent to maintain balance.
Band Standing Leg Curl alternatives
More hamstrings exercises
Band Standing Leg Curl FAQ
What muscles does Band Standing Leg Curl work?
Band Standing Leg Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes and calves work as secondary muscles.
What equipment do you need for Band Standing Leg Curl?
You need a band and a sturdy surface.
How many sets and reps of Band Standing Leg Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Standing Leg Curl good for beginners?
Yes. Band Standing Leg Curl is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Band Standing Leg Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Standing Leg Curl?
Other exercises for the hamstrings include Suspension Trainer With Grips Leg Curl, Bodyweight Lying Leg Curl, Lying Leg Curl Machine and Seated Leg Curl Machine.
For developers
Use Band Standing Leg Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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