Band Standing Leg Curl
A standing knee curl against a long band anchored in front of the body.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Knee flexion
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a long band around a fixed post or bar near floor height and place the other loop around one ankle.
- Face the anchor and hold a fixed support for balance with both knees close together.
Do the rep
- Keep the working thigh still and bend the knee to bring the heel toward the buttock.
- Lower the foot under control, then complete the set on that side.
What counts as a rep
A rep counts when the knee bends without the thigh moving forward and returns to the start; count each side.
One rep counts when the knee bends without the thigh moving forward and returns to the start; count each side.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the knees beside each other.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Swinging the thigh
What you seeThe working knee moves forward as the heel rises.
FixUse a lighter band and keep the thigh beside the support leg.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app