Legs · Resistance Band
Band Standing Leg Curl
How to do the band standing leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Anchor a resistance band low and loop it around one ankle, standing tall while facing the anchor and holding something for balance. Keeping your thighs in line, curl your heel up toward your glute against the band, squeeze the hamstring, then lower slowly. Finish the set, then switch legs.
- 1The hamstring contracting as you curl the heel toward your glute
- 2Your standing leg and hips staying steady
- 3A slow, controlled lower against the band
Common mistakes
- Swinging the leg or using momentum to curl
- Letting the working thigh drift forward
- Arching your lower back to help the curl
Muscles worked
The band standing leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the band standing leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.