Band Hamstring Curl (How To, Muscles Worked, Benefits)

Band Hamstring Curls are a simple but effective hamstring exercise that can be done with just a resistance band. This makes the exercise a versatile movement that can work great at home if you are limited on equipment.

In this guide, I’m going to teach you how to do Band Hamstring Curls including the muscles worked, benefits and alternatives.

How To Do Band Hamstring Curls

Equipment Needed

Resistance Band
Anchor (Squat Rack for example)

Muscles Worked

Hamstrings

Step-by-Step Instructions

Loop your resistance band around a sturdy anchor point.
Lay on your stomach and loop the other end of the band around the back of your ankle.
Flex the hamstring and curl your foot towards your butt.
Lower the foot back down under control and repeat.
Once all reps are completed, switch sides and repeat for the opposite leg.

Coaching Points

The tricky part of a Band Hamstring Curl is figuring out the correct distance to set up away from the rack (or wherever you’ve anchored your band). Too close and you completely lose any resistance toward the bottom of the rep. Too far away and it can become impossible to curl the full range of motion.

Make sure to control the eccentric portion of each rep. Lowering the foot back down under control can provide just as much benefit as the curl up.

Benefits of Band Hamstring Curls

The biggest benefit of Band Hamstring Curls is their versatility. Many hamstring curl exercises need unique pieces of equipment like a machine, stability ball or floor sliders. Resistance Bands are an item that more of us have access to either at the gym or at home.

Band Hamstring Curl Alternatives

Need an alternative for Band Hamstring Curls? Here are a couple of exercises that you may be able to use as a substitute.

Nordic Hamstring Curls

One of the most effective hamstring movements doesn’t require equipment at all – although a partner is super helpful if you have one.

Nordic Hamstring Curls have been shown in research to be effective at strengthening the hamstrings and reducing their risk of injury.

Floor Slider Leg Curls

Floor Slider Leg Curls are best done with a pair of furniture sliders, although depending on the surface you can get creative with what you use. I’ve used a piece of cardboard on my platform before that worked surprisingly well.