ex_3J3ORR

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Upper Legs · Band

Resistance Band Leg Curl

beginnerstrengthMale & female model

Resistance Band Leg Curl is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes and calves assisting. It needs a band. 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, Soleus

How to do Resistance Band Leg Curl

Stand with your feet shoulder-width apart and a loop resistance band around your ankles. Arms are hanging by your sides.
Bend your right knee and curl your right leg towards your glutes, keeping your thigh stationary.
Slowly return your right leg to the starting position with control, fully extending it.
Repeat for the desired number of repetitions, then switch to the left leg.

Form tips

Exhale as you curl your leg up and inhale as you extend it back down.
Maintain a slight bend in your standing leg for balance.
Focus on engaging your hamstrings throughout the movement.

Resistance Band Leg Curl alternatives

Exercise Ball Leg Curl

Hamstrings · intermediate

Kneeling Leg Curl Machine

Hamstrings · beginner

Lying Leg Curl Machine

Hamstrings · beginner

Bodyweight Lying Leg Curl

Hamstrings · beginner

More hamstrings exercises

Seated Leg Curl Machine

Hamstrings · beginner

Suspension Trainer With Grips Leg Curl

Hamstrings · intermediate

Band Standing Leg Curl

Hamstrings · beginner

Cable Assisted Inverse Leg Curl

Hamstrings · beginner

Suspension Trainer With Grips Straight Hip Leg Curl

Hamstrings · intermediate

Mts Iso-Lateral Kneeling Leg Curl

Hamstrings · beginner

Cable Hamstring Curl

Hamstrings · beginner

Hammer Strength Iso-Lateral Leg Curl_Both Leg

Hamstrings · beginner

Resistance Band Leg Curl FAQ

What muscles does Resistance Band Leg Curl work?

Resistance Band 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 Resistance Band Leg Curl?

You need a band.

How many sets and reps of Resistance Band 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 Resistance Band Leg Curl good for beginners?

Yes. Resistance Band Leg Curl is rated beginner, so it's a sound choice while you learn to train the hamstrings.

How many calories does Resistance Band 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 Resistance Band Leg Curl?

Other exercises for the hamstrings include Exercise Ball Leg Curl, Kneeling Leg Curl Machine, Lying Leg Curl Machine and Bodyweight Lying Leg Curl.

For developers

Use Resistance Band 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3J3ORR" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3J3ORR",
  "name": "Resistance Band Leg Curl",
  "model": "male",
  "counterpartId": "ex_JJN3QL",
  "target": "Hamstrings",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_3J3ORR/mp4-720.mp4?…",
    "poster": "https://…/ex_3J3ORR/poster.jpg?…"
  }
}