Own Every Range
← Back to library

VIDEO DEMO

Band lying leg curl

Regression of Lying Hamstring Curl

YouTube · Exercise demonstrationBand Prone Hamstring CurlWatch the demonstration

REGRESSION · HOW TO DO IT

Band lying leg curl

These steps are written specifically for the Band lying leg curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Band lying leg curl. Keep steady band tension without letting it change your joint position.

  2. 02
    Move the pattern

    Press the hips into the pad and bend the knees to bring the heels toward the glutes.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Squeeze at the top without lifting the pelvis, then straighten the knees slowly. Own the final inch.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

HAMSTRINGS / 29

Short rangeShort range

Band lying leg curl

Sets: 3–4 · Reps: 8–15

Band lying leg curl is a regression of Lying Hamstring Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Knee flexion moves the hamstrings from a longer starting position into a clear shortened finish while the bench stabilizes the rest of the body.