FitCi
Banded Leg Curl is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: calves. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Anchor the band to a low fixed point and attach the other end to your ankle.
- Lie face down, positioned so the band has slight tension on your leg.
- Squeeze your hamstrings to pull your heel toward your glute.
- Squeeze at the top, then resist the band as you extend your leg back under control.
Coaching tip
Anchor the band to a fixed point, pull your heel toward your glute, and keep tension throughout the movement.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.