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Prone Loop Band Hamstring Curl being performed with proper form
Prone Loop Band Hamstring Curl demonstration video — proper form for the full movement.

How to do a Prone Loop Band Hamstring Curl

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
4,127
Popularity Rank
936th
Difficulty
Beginner
Hamstrings Strength
6 mSCORE 99th
Equipment Required

Workouts with Prone Loop Band Hamstring Curl

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    None

    Instructions for Proper Form

    Prone Loop Band Hamstring Curl is an isolation exercise that targets the hamstrings. Performing this exercise while lying prone on a bench or mat helps to isolate the hamstrings more effectively. The use of a loop band allows for increasing resistance as you curl your legs upward, making it great for building strength and muscle mass in the hamstrings. This variation also helps you maintain good form throughout the movement.

    1. Secure one end of a loop band to a stable anchor point 
    2. Lie face down on the ground, facing away from the anchor point.
    3. Secure the other end of the loop band around your ankles. 
    4. Engage your hamstrings to bend your knees and bring your heels in an arc towards you. 
    5. Hold this position for a moment at the end of the movement. 
    6. Extend your legs back to their starting position, keeping tension in your hamstrings.

    Alternatives & Variations to Prone Loop Band Hamstring Curl

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    1. 1. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 67 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    2. 2. Seated Leg Curl

      Photo of Seated Leg Curl being performed
      98.8 mSCORESWAPPED 50 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    3. 3. Standing Loop Band Hamstring Curl

      Photo of Standing Loop Band Hamstring Curl being performed
      20.7 mSCORESWAPPED 18 TIMES

      Performed standing, this variation targets the hamstrings with the added challenge of maintaining balance, engaging the core and stabilizer muscles. The loop band provides adjustable resistance, allowing for a focused workout on the hamstrings while also improving posture and functional strength. It's versatile and suitable for a range of fitness levels, offering benefits

    4. 4. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 15 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

    5. 5. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 14 TIMES

      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    6. 6. Partner Floor Glute-Ham Raise

      Photo of Partner Floor Glute-Ham Raise being performed
      22.7 mSCORESWAPPED 12 TIMES

      Partner Floor Glute-Ham Raise is a challenging bodyweight exercise that primarily targets the hamstrings and glutes. By having a partner hold your legs, you generate resistance as you lower your body towards the ground. This exercise builds strength by using eccentric contractions and is excellent for hamstring development. It's a great addition for anyone wanting to increase their posterior chain strength and stability.

    7. 7. Single Leg Curl

      Photo of Single Leg Curl being performed
      33.2 mSCORESWAPPED 10 TIMES

      The Single Leg Curl with a leg curl machine is an isolation exercise targeting the hamstrings. This variation offers unique benefits over traditional, bilateral leg curls by allowing for a greater focus on unilateral strength and correcting imbalances between legs. It's slightly more challenging due to the increased demand for stability and control. Incorporating this exercise can enhance muscle symmetry, improve stability, and contribute to a wider range of motion, benefiting overall leg development and performance in compound lower-body exercises.

    8. 8. Stability Ball Leg Curl

      Photo of Stability Ball Leg Curl being performed
      27.2 mSCORESWAPPED 10 TIMES

      Focusing on the hamstrings and glutes, the Stability Ball Leg Curl involves pulling the ball towards the body with the legs. This exercise enhances lower body strength and stability, providing a challenging alternative to machine leg curls.

    9. 9. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 9 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    10. 10. Glute Ham Raise

      Photo of Glute Ham Raise being performed
      56.1 mSCORESWAPPED 8 TIMES

      Glute Ham Raise is a compound exercise that primarily targets the glutes and hamstrings. Performing this exercise on a Glute Ham Developer (GHD) allows for a controlled movement that isolates these muscles effectively. The fixed position of the machine adds stability, which lets you focus more on exertion rather than balancing. This exercise is excellent for building strength and muscle mass in the posterior chain.