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Exercise guide
Banded Standing Leg Curl
A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.
What this exercise works
- Muscles
- hamstrings · gastrocnemius
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you.
- Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee.
- Curl the banded heel up and back toward your glute, keeping the thigh still.
- Squeeze the hamstring at the top, then lower under control to a full stretch.
- Complete all reps on one side, then switch legs.
Technique cues and common mistakes
- Keep the thigh stationary — only the lower leg should move.
- Avoid swinging the hips to generate momentum.
- Use a lighter band if you can't control the descent.