How to do a Prone Loop Band Hamstring Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Prone Loop Band Hamstring Curl
Squat Rack
Loop Bands
Workouts with Prone Loop Band Hamstring Curl
Target muscles worked
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.
- Secure one end of a loop band to a stable anchor point
- Lie face down on the ground, facing away from the anchor point.
- Secure the other end of the loop band around your ankles.
- Engage your hamstrings to bend your knees and bring your heels in an arc towards you.
- Hold this position for a moment at the end of the movement.
- Extend your legs back to their starting position, keeping tension in your hamstrings.
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Generate My PlanAlternative Exercises to Prone Loop Band Hamstring Curl
1. Lying Hamstrings Curl
95.8 mSCORESWAPPED 59 TIMESLying 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.
- Beginner
- Hamstrings
- Leg Curl Machine
2. Seated Leg Curl
98.8 mSCORESWAPPED 58 TIMESSeated 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.
- Beginner
- Hamstrings
- Leg Curl Machine
3. Standing Loop Band Hamstring Curl
20.7 mSCORESWAPPED 16 TIMESPerformed 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
- Beginner
- Hamstrings
- Squat Rack
- Loop Bands
4. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 15 TIMESThis 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.
- Beginner
- Hamstrings
- Dumbbells
5. Dumbbell Good Morning
63.8 mSCORESWAPPED 15 TIMESThe 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.
- Beginner
- Hamstrings
- Dumbbells
6. Partner Floor Glute-Ham Raise
22.7 mSCORESWAPPED 11 TIMESPartner 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.
- Advanced
- Hamstrings
7. Kettlebell Swing
87.3 mSCORESWAPPED 10 TIMESKettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.
- Intermediate
- Hamstrings
- Kettlebells
8. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 10 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
9. Single Leg Curl
33.2 mSCORESWAPPED 10 TIMESThe 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.
- Beginner
- Hamstrings
- Leg Curl Machine
10. Stability Ball Leg Curl
27.2 mSCORESWAPPED 9 TIMESFocusing 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.
- Intermediate
- Hamstrings
- Stability (Swiss) Ball