Banded Leg Curl

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Isolation
• banda
• Beginner

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Contract for 1 s, squeeze at the top, lower for 2–3 s resisting

Common mistakes

• Using a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Hamstrings

Secondary

• Calves

Alternatives

• Leg Curl (lying/seated)
• Romanian Deadlift
• Good Morning