A Complete Guide to Resistance Band Exercises

Lying Leg Curl

Exercise Information

Exercise Name:Lying Leg Curl
Resistance Band Type:A resistance loop band
Equipment Required:A secure low anchor point
Body Parts Exercised:Hamstrings

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar and create a loop. The resistance band should be close to the floor.
  2. Lie face-down with the band looped around one of your heels. Move far enough away from the anchor point so that the resistance band has tension with your leg straight.
  3. As you bend, maintain your knee in line with your foot.
Exercise End Position
  1. Lying face-down with the band looped around one of your ankles and your leg bent
Exercise Start Position
Exercise End Position
Action
  1. Bend your leg at the knee moving your heel as close to your buttock as possible.
  2. Then, straighten your leg back to the start position and repeat.
  3. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the loop being used to increase the difficulty.
Technique Tips
  • Breathe out as you bend your leg and breathe in as you straighten your leg.
  • Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Lying Leg Curl Demonstration Video