Band Leg Curl

How to do it

1. Anchor a resistance band to a low fixed point and loop the free end around both ankles.
2. Lie face down far enough from the anchor that the band is already under tension.
3. Brace your abs and press your hips and thighs flat into the floor.
4. Curl your heels toward your glutes by bending only at the knees.
5. Pause briefly at the top, then lower until the knees are almost straight.
6. Keep the band taut through the whole set and repeat for reps.

Common mistakes

• Letting the hips lift off the floor, which turns the curl into a hip movement and loads the lower back.
• Starting too close to the anchor, so the band goes slack and the hamstrings lose tension at the bottom.
• Snapping the heels back down instead of resisting the band, which throws away the eccentric.
• Using a band that is too stiff, which cuts the range short before the heels reach the glutes.