Seated Band Hamstring Curl

Seated Band Hamstring Curl is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Anchor
Attach the band to a sturdy point low to the floor in front of you.
Bench
Place a seat a few steps away from the anchor.
Attach
Secure the band behind your ankles.
Start
Extend your legs forward and establish light tension.
Pull
Bend your knees to draw your heels beneath the bench.
Top pause
Pause briefly without moving your thighs.
Return
Slowly extend your knees against the pull of the band.

Key technique points

Choose a height where your heels will not catch on the floor.
Do not swing your torso to pull.
Keep the band fixed behind the ankles.
Do not spread your knees sideways.
Return both feet at the same speed.
Do not place the anchor behind the bench.

Common mistakes

Wrong anchor direction

This prevents resistance from properly opposing knee flexion.

Catching on the floor

This interrupts the heel path.

Torso assistance

This changes band length through movement outside the legs.

Slack start

This removes loading in the extended-knee position.

Slipping from the ankles

This changes the resistance contact point.

Extending quickly

This lets the band's pull control the return.

Frequently asked questions