Seated Band Hamstring Curl
How to do the 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.
How to program the Seated Band Hamstring Curl
Sets and reps
As an isolation movement, the Seated Band Hamstring Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Band Hamstring Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Band Hamstring Curl work?
The Seated Band Hamstring Curl primarily targets the Hamstrings.
What equipment do I need for the Seated Band Hamstring Curl?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Seated Band Hamstring Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
