Resistance Band Seated Single Leg Curl exercise animation (Hombre)

Resistance Band Seated Single Leg Curl

Músculo objetivo
Hamstrings
Músculos sinergistas
Gastrocnemius, Quadriceps
Equipamiento
Resistance Band
Parte del cuerpo
Thighs
Tipo
Strength

The resistance band seated single leg curl isolates the hamstrings one leg at a time, with the gastrocnemius and quadriceps acting as synergists to control the movement. Performed seated with a band anchored in front of you, it suits home and gym settings alike and is a practical tool for correcting side-to-side hamstring imbalances.

Cómo hacer el Resistance Band Seated Single Leg Curl

  1. 1Anchor the resistance band low to the floor or a stable object directly in front of you, at roughly ankle height.
  2. 2Sit upright on a bench or chair with your hips near the edge, feet flat on the floor, and the band looped securely around one ankle.
  3. 3Extend the working leg out straight in front of you so the band is taut but not fully stretched.
  4. 4Brace your core and keep your torso upright throughout the set — do not lean back as you pull.
  5. 5Exhale and curl the working leg back and down by flexing your knee, drawing your heel toward the base of the seat.
  6. 6Pause briefly at full contraction, feeling the hamstring squeeze at the back of your thigh.
  7. 7Inhale and extend the leg back to the starting position under control, resisting the band on the way out.
  8. 8Complete all reps on one side, then switch the band to the opposite ankle and repeat.

Consejos de técnica

  • Keep your hips level and planted throughout each rep — letting one hip hike up shifts the work away from the hamstring.
  • Move through a full range of motion: fully extend the leg at the start and curl it as far back as your flexibility allows at the end.
  • Control the eccentric (extension) phase for at least two counts rather than letting the band snap your leg forward.
  • Choose a band tension that lets you complete all reps with smooth form — if your torso rocks backward, the band is too heavy.

Errores comunes

  • Leaning back to assist the curl, which takes tension off the hamstring and compresses the lower back.
  • Letting the non-working foot leave the floor, which destabilizes the pelvis and reduces hamstring isolation.
  • Rushing the extension phase, which gives up the eccentric stimulus and reduces overall hamstring development.
  • Positioning the anchor point too high, which changes the resistance angle and makes the exercise harder to control at the start position.

Preguntas frecuentes

What muscles does the resistance band seated single leg curl work?

It primarily targets the hamstrings, with the gastrocnemius and quadriceps acting as synergists to stabilize and control the movement.

Where should I anchor the resistance band?

Anchor the band low — at floor or ankle height — directly in front of you. A low anchor keeps the resistance angle consistent throughout the curl and maximizes hamstring tension.

Can I do this exercise to fix a strength imbalance between legs?

Yes. Training each leg independently makes it easy to match volume and load for each side, which is one of the main advantages of the single-leg variation over a bilateral curl.

How many reps should I do per set?

Hamstring isolation work typically responds well to moderate-to-high rep ranges — 10 to 15 reps per side is a common starting point. Adjust band resistance so the last two reps are challenging but your form stays clean.

Is the seated version different from a lying leg curl?

Yes. In the seated position your hip is flexed, which pre-stretches the hamstrings and emphasizes the upper portion of the muscle. Lying curls work the hamstrings with the hip extended, placing more demand on the lower portion.

Ejercicios relacionados