Seated Band Leg Curl

HamstringsResistance Band, Chair

An isolation exercise to target your hamstrings from a seated position. Builds strength in the back of your thighs using smooth band resistance.

How to do it

1Sit on a sturdy chair, anchor the band straight ahead, and loop the other end around your ankles.

2Sit tall, drop your shoulders, and set light tension on the band with your feet on the floor.

3Exhale and smoothly curl your legs back, pulling your heels under the chair.

4Pause at peak contraction for one second.

5Inhale and slowly reset your lower legs to the start, maintaining band tension.

Common mistakes

Letting your legs snap back quickly, which dumps tension and reduces effectiveness.

Leaning back as you curl, shifting load onto your lower back.

Jerking at the start of the rep, placing stress on your knee joints.

Breathing

Exhale as you curl your legs back, and inhale as you slowly return to the starting position.

Make it harder or easier

To simplify, lighten the band tension or sit closer to the anchor.

To progress, use a heavier band or perform single-leg curls.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.