Seated Band Hamstring Curl

An isolation exercise using resistance bands to target the hamstrings with minimal lower back stress.

Instructions

1. Secure a resistance 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.
3. Grip the edge of the bench with your hands for stability and maintain an upright posture throughout.
4. Flex the knees, bringing your feet towards the bench by contracting your hamstrings.
5. You may need to lean back slightly to keep your feet from striking the floor.
6. Pause at the top of the movement and squeeze your hamstrings hard.
7. Slowly return to the starting position with control.
8. Repeat for the prescribed number of repetitions.

Tips

• Adjust your body position and the distance from the band to modify resistance
• Keep your torso upright to maintain focus on the hamstrings rather than using momentum
• Control the eccentric (lowering) portion of the movement for maximum muscle engagement
• This exercise is effective for isolating the hamstrings with minimal lower back stress
• Avoid swinging or jerking the band as this reduces hamstring activation
• Consider using a lighter resistance band if you cannot maintain strict form