Lying Leg Curl (Band)

A lying isolation exercise using a resistance band to target the hamstrings through knee flexion.

Instructions

1. Lie face down on a bench or mat with your upper body supported and legs extended.
2. Loop the band around your ankles or feet.
3. Keep your upper body still and stable throughout the movement.
4. Curl your lower legs upward, bringing your heels toward your glutes against the band resistance.
5. Squeeze the hamstrings at the top of the movement.
6. Lower your legs back down in a controlled manner without fully extending to the starting position.
7. Maintain constant tension on the band throughout the set.
8. Perform the desired number of repetitions.

Tips

• Keep your hips and upper body pressed into the surface to isolate the hamstrings.
• Move slowly and control the negative portion of the movement for maximum muscle engagement.
• Avoid using momentum or bouncing at the bottom of each repetition.
• Position the band near your ankle rather than across your foot for better control.
• Breathe out as you curl your legs up and breathe in as you lower them down.
• Adjust band tension by using a stronger or weaker band depending on your fitness level.