Seated Band Hamstring Curl

Technique

How to perform Seated Band Hamstring Curl

1. Secure a long-loop resistance band to a stable low fixed anchor in front of the bench.
2. Sit near the bench edge and position the band behind both ankles.
3. Start with the knees nearly straight, the thighs supported and enough space for the feet to clear the floor.
4. Keep your seated position steady as you bend both knees and pull the feet back toward the bench.
5. Pause without lifting the thighs, then slowly straighten the knees against the band's pull.
6. Repeat while maintaining the same anchor, band contact and seated position.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.