Seated Resistance Band Leg Curl

HamstringsResistance Band, Chair

An isolation exercise to target the hamstrings at home. The resistance band provides smooth, progressive tension that is safe and gentle on your joints.

How to do it

1Anchor a resistance band to a sturdy object in front of you and loop the other end around your ankles.

2Sit tall on a chair, gripping the sides of the seat for stability.

3Exhale and flex your knees, pulling your heels back under the chair against the band's resistance.

4Pause for a second at full contraction, squeezing your hamstrings.

5Inhale as you slowly extend your legs back to the start, resisting the band's pull.

Common mistakes

Letting the band snap your legs forward, losing tension during the negative phase.

Sliding your hips forward on the chair, which strains your lower back.

Swinging your torso back to cheat the resistance instead of isolating your legs.

Breathing

Exhale as you curl your heels under the chair, and inhale as you control your legs forward.

Make it harder or easier

To make it easier, reduce band tension or move closer to the anchor; to make it harder, use a heavier band.

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.