Seated Band Hamstring Curl

A beginner strength exercise for the hamstrings, done with a other equipment.

Seated Band Hamstring Curl: finishing position

Main muscles: Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Seated Band Hamstring Curl

Secure a band close to the ground and place a bench a couple feet away from it.
Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
Pause at the completion of the movement, and then slowly return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Band Hamstring Curl

Questions

What muscles does the Seated Band Hamstring Curl work?

Mainly the hamstrings.

Is the Seated Band Hamstring Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Band Hamstring Curl?

Good alternatives that train the hamstrings: Platform Hamstring Slides, Ball Leg Curl, Lying Leg Curls or Prone Manual Hamstring.

How many sets and reps of the Seated Band Hamstring Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).