Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Hamstrings

Banded Leg Curl

BandIsolationEasy to learn
Front
Back
Primary

Works

Hamstrings

You need

Bands

How to do itPictures · 3 steps
1Start
2Squeeze
Main muscles
  1. 1Band anchored low, lie face down
  2. 2Curl your heels toward your glutes
  3. 3Return slowly

Most common mistake

Arching the lower back to finish the rep.

Watch a demo
C
For hamstrings
#18 of 18
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Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine

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