Hamstring Curls with Band

Hamstring Curls with Band

Hamstring curls with a band are a great exercise to target the muscles at the back of your thighs. Here’s a step-by-step guide on how to perform hamstring curls with a band:

Video Instructions on How to Do Hamstring Curls with Band

Equipment Needed:

  1. Resistance band (choose a band with appropriate resistance for your fitness level)
  2. Ankle straps (optional, but can be useful to secure the band around your ankles)


  1. Setup:
    • Attach one end of the resistance band to a sturdy anchor point at floor level. You can use a pole, heavy furniture, or any stable structure.
    • If you have ankle straps, attach them to the other end of the band. If not, loop the band around your ankles and ensure it is securely in place.
  2. Positioning:
    • Lie down on your stomach facing the floor. If you have ankle straps, secure them around your ankles.
    • Extend your legs fully and place your toes on the floor. Your body should be in a straight line from head to heels.
  3. Execution:
    • Engage your core to stabilize your spine.
    • Bend your knees, bringing your heels towards your glutes while keeping your thighs on the floor. This is the hamstring curl movement.
    • Squeeze your hamstrings at the top of the movement for a brief pause to maximize muscle activation.
  4. Return:
    • Slowly and in a controlled manner, straighten your legs to return to the starting position.
  5. Repetitions:
    • Aim for 10-15 repetitions per set. Start with a number that challenges you but allows you to maintain proper form.
  6. Sets:
    • Perform 2-3 sets, depending on your fitness level and workout routine.


  • Focus on the contraction of your hamstrings throughout the movement.
  • Keep your movements controlled to avoid relying on momentum.
  • Maintain a neutral spine by keeping your head, neck, and back in a straight line.
  • Adjust the resistance of the band as needed to make the exercise challenging but manageable.

Safety Precautions:

  • If you feel any pain, especially in your lower back, stop the exercise and reassess your form.
  • Choose a resistance band that suits your strength level to avoid injury.
  • If you have any pre-existing conditions or concerns, consult with a fitness professional or healthcare provider before attempting new exercises.