# Standing Resistance Band Leg Curl

A standing single-leg hamstring curl with a resistance band anchored low on a rack and looped around the working ankle. Useful for unilateral hamstring work when no leg curl machine or cable is available.

- Beginner · Isolation
- Equipment: Resistance bands, Squat rack
- HD video: https://media.seto.fit/exercises/band-standing-leg-curl/video/female.mp4
- HTML: https://seto.fit/exercises/standing-resistance-band-leg-curl/

## Muscles worked

- Hamstrings: 9/10
- Calves: 4/10
- Glutes: 3/10

## How to do the Standing Resistance Band Leg Curl

1. Loop the band around one ankle, anchored low on the rack.
2. Hold the rack for balance, weight on the standing leg.
3. Bend your knee, drawing your heel up behind you.
4. Lower the foot slowly until the knee is nearly straight.

### Full technique — 8 steps

1. Anchor a resistance band low on the front upright of a rack and loop the other end around one ankle.
2. Stand facing the rack and hold the upright at shoulder height for balance.
3. Shift your weight onto the standing leg and start with the working knee nearly straight and the band taut.
4. Keep your torso upright and the working thigh under your hip.
5. Bend the working knee and draw your heel upward behind you without letting the thigh drift forward.
6. Curl until you reach your active end range with the hamstring fully shortened.
7. Lower the foot forward under control until the knee is nearly straight again.
8. Finish all reps on one side before switching legs.

## Common mistakes

- Swinging the thigh forward
- Leaning back to finish reps
- Kicking through the start
- Letting the band go slack
- Turning it into a hip swing

## Form cues

- Keep thigh under hips
- Curl from the knee
- Hold the rack lightly
- Keep the band taut

## How much to do

- **Strength**: 3 sets of 10–12 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Kneeling Leg Curl](https://seto.fit/exercises/kneeling-leg-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Leg Curl](https://seto.fit/exercises/lying-leg-curl/) — Beginner
- **This exercise: Standing Resistance Band Leg Curl — Beginner**
- Harder: [Cable Assisted Nordic Hamstring Curl](https://seto.fit/exercises/cable-assisted-nordic-hamstring-curl/) — Intermediate

## Quick answers

### What muscles does the Standing Resistance Band Leg Curl work?

Primary: Hamstrings 9/10. Also works: Calves 4/10, Glutes 3/10.

### When should I do the Standing Resistance Band Leg Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Standing Resistance Band Leg Curl?

Strength: 3 sets of 10–12 reps, rest 1 min 15 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Standing Resistance Band Leg Curl?

Machine: Kneeling Leg Curl.

### What is an easier version of the Standing Resistance Band Leg Curl?

Lying Leg Curl (Beginner).

### What is a harder version of the Standing Resistance Band Leg Curl?

Cable Assisted Nordic Hamstring Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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