Seated Leg Curl (Resistance Band)
How to do it
Anchor a resistance band securely low in front of a stable bench and loop it above one ankle with the working leg extended. Keep the thigh and pelvis still as you curl the heel down and back toward the seat, squeeze the hamstring, then extend the knee slowly without letting the band snap forward. Complete the set and repeat on the other side.
Setup
Anchor the band low in front and sit far enough away to create tension with the working knee nearly straight. Loop the band above one ankle, hold the bench, sit tall with both hips planted, and keep the working thigh supported.
Where you should feel it
Along the hamstrings of the working leg with band tension changing through the curl and some calf assistance, while the glutes and core keep the pelvis still. Avoid lifting the thigh.
When to use it
Use for portable unilateral seated hamstring activation and higher-repetition knee-flexion work. Perform 12-25 smooth reps per side.