How to do a Standing Loop Band Hamstring Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Loop Band Hamstring Curl
Squat Rack
Loop Bands
Workouts with Standing Loop Band Hamstring Curl
Target muscles worked
Instructions for Proper Form
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
- Secure the loop band to a stable anchor, and around one ankle.
- Step back so there is a bit of tension on the band, and stand with your feet roughly shoulder width apart.
- Keep your core engaged, back straight, and chest up to maintain proper form and posture throughout this exercise.
- Shift your weight to the leg without the band attached, and raise your leg with the band just off the ground.
- Engage your hamstrings and glutes to flex your knee and fold your leg underneath you.
- Hold this position for a moment at the top of the movement.
- Slowly return your leg to the starting position while maintaining tension in your hamstrings.
- Switch sides, and repeat.
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Generate My PlanAlternative Exercises to Standing Loop Band Hamstring Curl
1. Lying Hamstrings Curl
95.8 mSCORESWAPPED 71 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. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 55 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
3. Seated Leg Curl
98.8 mSCORESWAPPED 54 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
4. Standing Leg Curl
58.7 mSCORESWAPPED 48 TIMESStanding Leg Curl is an 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. By performing this exercise with one leg at a time, you prevent the risk of compensating for strength discrepancies between sides. 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
5. Dumbbell Good Morning
63.8 mSCORESWAPPED 45 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. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 42 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
- Beginner
- Hamstrings
- Dumbbells
7. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 37 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
- Beginner
- Hamstrings
- Dumbbells
8. Dumbbell Stiff Legged Deadlift
89.2 mSCORESWAPPED 36 TIMESDumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.
- Beginner
- Hamstrings
- Dumbbells
9. Dumbbell Clean
88.6 mSCORESWAPPED 34 TIMESDumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
- Beginner
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10. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 29 TIMESThe Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.
- Beginner
- Hamstrings
- Dumbbells