Seated Band Hamstring Curl

A beginner strength exercise for the hamstrings, done with a bench or box.

Movement guide

Seated Band Hamstring Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusHamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Band Hamstring Curl demonstrated on the 3D figure

3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Beginner grade (source-assigned).

Harder option

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Secure a band close to the ground and place a bench a couple feet away from it.
Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
Pause at the completion of the movement, and then slowly return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings.

Equipment

Other / check instructions + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Platform Hamstring Slides demonstrated on the 3D figure

3D demoPlatform Hamstring SlidesBeginner · Other / check instructions

Ball Leg CurlBeginner · Exercise ball

Machine leg curl demonstrated on the 3D figure

3D demoMachine leg curlBeginner · Strength machine

Seated Leg Curl demonstrated on the 3D figure

3D demoSeated Leg CurlBeginner · Strength machine

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Questions people ask

What muscles does the Seated Band Hamstring Curl work?

Mainly the hamstrings.

What equipment do I need for the Seated Band Hamstring Curl?

Other / check instructions + A bench or box.

Is the Seated Band Hamstring Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Slider hamstring curl.

How do I make the Seated Band Hamstring Curl harder?

Progress to the Slider hamstring curl, or add load, range or slower lowering once your form is solid.