← All tube band exercises
Standing leg curl: the whole movement

Main musclesMinor muscles

Tube band

Standing leg curl

Where the band goes: Ankle strap, door anchor low, facing the door
You also need: Door anchor and ankle strap
BandTube band
Resistance tube with handles
Main musclesHamstrings
Minor musclesCalves, Glutes
LevelBeginner
Try3 sets of 12 each side

How to do it

  1. Clip the tube low and attach the strap to one ankle.
  2. Face the door and step back until the tube is tight.
  3. Bend your knee and bring your heel toward your bottom.
  4. Lower slowly. Switch legs after the set.
TipKeep your knees side by side.
AvoidMoving your thigh forward to cheat the curl.

More tube band exercises

Tube band

Biceps curl

Main: Biceps
Also: Forearms
Tube band

Overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Tube band

Seated row

Main: Upper back, Lats
Also: Biceps, Rear shoulders
Tube band

Standing chest press

Main: Chest
Also: Front shoulders, Triceps
Tube band

Standing lat pulldown

Main: Lats
Also: Biceps, Upper back
Tube band

Triceps pushdown

Main: Triceps
Also: Forearms
Tube band

Lateral raise

Main: Side shoulders
Also: Traps, Front shoulders
Tube band

Tube squat

Main: Quads, Glutes
Also: Hamstrings, Abs
Tube band

Tube thruster

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs, Front shoulders
Tube band

Romanian deadlift

Main: Hamstrings, Glutes
Also: Lower back, Forearms
Tube band

Sumo deadlift

Main: Inner thighs, Glutes, Quads
Also: Hamstrings, Lower back
Tube band

Reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Calves
Tube band

Standing hip abduction

Main: Side glutes
Also: Obliques
Tube band

Standing hip adduction

Main: Inner thighs
Also: Hip flexors
Tube band

Standing glute kickback

Main: Glutes
Also: Hamstrings, Lower back
Tube band

Standing knee drive

Main: Hip flexors
Also: Abs, Quads
Tube band

Calf raise

Main: Calves
Tube band

Pallof press

Main: Obliques, Abs
Also: Rotator cuff, Front shoulders
Tube band

Woodchop (high to low)

Main: Obliques, Abs
Also: Lats, Front shoulders, Glutes
Tube band

Reverse woodchop (low to high)

Main: Obliques
Also: Glutes, Side shoulders
Tube band

Face pull

Main: Rear shoulders, Upper back
Also: Rotator cuff, Traps
Tube band

Straight-arm pulldown

Main: Lats
Also: Triceps, Abs
Tube band

Bent-over row

Main: Upper back, Lats
Also: Biceps, Rear shoulders, Lower back
Tube band

Single-arm row

Main: Lats, Upper back
Also: Biceps, Obliques
Tube band

Reverse fly

Main: Rear shoulders, Upper back
Also: Traps
Tube band

Shrug

Main: Traps
Also: Forearms
Tube band

Standing chest fly

Main: Chest
Also: Front shoulders
Tube band

Incline press

Main: Chest, Front shoulders
Also: Triceps
Tube band

Front raise

Main: Front shoulders
Also: Chest, Side shoulders
Tube band

External rotation

Main: Rotator cuff
Also: Rear shoulders
Tube band

Internal rotation

Main: Rotator cuff
Also: Chest, Lats
Tube band

Hammer curl

Main: Biceps, Forearms
Tube band

Overhead triceps extension

Main: Triceps
Also: Abs, Front shoulders
Tube band

Triceps kickback

Main: Triceps
Also: Rear shoulders
Tube band

Squat to row

Main: Quads, Glutes, Upper back
Also: Lats, Biceps
Tube band

Lunge to press

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs