ProgreviaBand leg curl
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How to do it
Anchor the band in front and lying face down bring the heel toward the glute against the resistance. Keep the pelvis pressed down and control the return without letting the band yank you back.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Band leg curl compares with other hamstrings exercises
The catalogue has 9 exercises with hamstrings as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Band leg curl is number 1.
That makes it a good candidate for adding hamstrings sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 4 alternatives, such as Standing cable leg curl, Seated leg curl and Lying leg curl.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band leg curl | resistance band | Low (0.4 out of 2.2) | Basic |
| Standing cable leg curl | cable | Low (0.5 out of 2.2) | Basic |
| Seated leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Lying leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Nordic curl | bodyweight | Moderate (0.9 out of 2.2) | Advanced |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Band leg curl based on your level, goal and available days.
Build your Hamstrings workout
Generate a full routine with the emphasis on Hamstrings and Band leg curl among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Band leg curl work?
Band leg curl mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Band leg curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Band leg curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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