Description:
Resistance band leg curls are an isolation exercise that targets the hamstrings using resistance bands. This exercise helps to build and tone the hamstrings by providing constant tension throughout the movement.
Benefits:
Resistance band leg curls help to improve hamstring strength, size, and endurance. They are versatile, easy on the joints, and can be performed anywhere, making them a great addition to any workout routine.
Profile:
| Equipment: | Resistance Band |
| Type: | Resistance |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
- Hamstrings
Secondary Muscles
- Glutes
- Calves
- Core
Classification:
| Utility: | Isolation |
| Mechanics: | Simple |
| Force: | Pull |
Instructions:
- Step 1: Secure a resistance band to a low anchor point and attach the other end to your ankle.
- Step 2: Lie face down on a mat with your legs extended and your arms at your sides.
- Step 3: Engage your core and curl your heel towards your glutes, keeping tension on the band.
- Step 4: Squeeze your hamstrings at the top of the movement.
- Step 5: Slowly return to the starting position.
- Repeat the movement for the desired repetitions, then switch legs.
Common Mistakes:
- Using momentum to lift the band
- Allowing the hips to lift off the ground
- Inconsistent range of motion
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your hips stay on the ground throughout the exercise.
Variations:
- Standing Resistance Band Leg Curls
- Seated Resistance Band Leg Curls
- Single-leg Resistance Band Leg Curls
- Resistance Band Glute Bridge Curls
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing resistance band leg curls.
- Start with a lighter band and progress to a heavier one as you build strength.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Resistance band leg curls are a versatile and effective way to build hamstring strength and size. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
