Exercise library · Hamstrings

How to Do Seated Band Hamstring Curl

Step-by-step instructions, muscles worked and workouts that use the seated band hamstring curl.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Box Jump (Multiple Response)Hamstrings

Box SkipHamstrings

Hurdle HopsHamstrings

Front Box JumpHamstrings

Prowler SprintHamstrings

Platform Hamstring SlidesHamstrings

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.