Banded Standing Leg Curl
Banded Standing Leg Curl trains 3 of the 18 muscle groups Full Coverage tracks: Hamstrings 80%, Calves 20%, Glutes 15%.
How to do it
- Loop a band around one ankle and anchor the other end under your standing foot or to something solid in front of you.
- Stand tall with a soft bend in the standing knee, holding something for balance if you need it.
- Curl the banded heel up and back towards your glute.
- Squeeze your hamstring at the top, then lower under control until the leg is straight.
- Only your lower leg moves. If your thigh swings forward or your hips rock, use a lighter band.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Hamstrings 80%
- Calves 20%
- Glutes 15%
How it compares
Compared with the Seated Leg Curl, it loads Hamstrings 15 points lower, Glutes 15 points higher, Calves 5 points higher. It needs Resistance bands where the other uses Machines. Compared with the Band Romanian Deadlift, it loads Lower back / erectors 50 points lower, Glutes 40 points lower, Calves 20 points higher.
Other ways to train this
Other exercises for the Hamstrings
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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