Seated Band Hamstring Curl

How to perform

1. 01Secure a band close to the ground and place a bench a couple feet away from it.
2. 02Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
3. 03Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
4. 04Pause at the completion of the movement, and then slowly return to the starting position.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.