Top 5 Resistance Band Leg Curl Exercises
Getting stronger legs is all about doing the right exercises. If you go for weight training, it will mainly work on the bigger areas, such as the quads, hamstrings, and glutei maximi. The smaller muscles, however, will be neglected in this case, and these are the muscles required for joint stability and balance, such as the flexors, the hip abductors and adductors, and the obliques. Leg curl exercises are one of the ways to get those toned legs you have always wanted, and using a resistance band is one of the newer ways to do those exercises.
How to Pick the Right Resistance Band
Different weights are attached to different resistance bands, depending on the kind you wish to get. There are ones that are really heavy, and there are also those that are super-light and easy to work with. Some of the exercises can be slightly tougher than the others, in which case you might have to use different resistance bands for different exercises.
The best kind of resistance band will be one that easily lets you do 12 to 15 reps while also smoothly enabling the last few rounds. In case you see your form dwindling even before you reach 12 reps, perhaps it’s best to shift to a lighter band. Whereas if you’re able to complete 15 reps or more, you can graduate to the next level of resistance. You can also choose to use a double or triple set of bands in case you’re looking for a little extra resistance. Let us now take a look at some of the best leg curl exercises you can do using resistance bands.
Leg Curl Exercises to Do with Resistance Bands
Here are some of the leg curl exercises you can try using resistance bands:
This exercise targets the hamstrings and glutes, and you can do about 12 to 15 reps of this. Start by placing the band above your knees. Lie on your back, keep your hip-width apart, and your feet flat on the floor. Lift your pelvis off the floor by pressing down through your heels until your knees are bent at a 90-degree angle. This helps in engaging your abs and squeezing your glutes. Keep your knees in line with your shoulders and feet throughout the exercise, and this can be done by pushing your knees out against the band. You can add a little more difficulty to the resistance band leg curl exercise by lifting your foot off the ground by an inch and pushing only with the opposite leg. Go for alternate reps.
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One and One-Quarter Squats
This particular resistance band leg curl exercise engages the hip-abductor muscles to bring about stability and train your knee position well. It also strengthens the quads, glutes, and hamstrings. About 12 to 15 reps of these can be done.
Go into an athletic position by placing the band above your knees. Keep your chest upright, your feet shoulder-width apart, and your core engaged. Bend your knees to around 90 degrees till you are squatting. From the bottom of the squat, stand up one-quarter of the total distance. After this, go lower yet again before you stand all the way up to complete one repetition. Keep driving your knees outward against the band throughout the leg curl exercise. The main advantage of the resistance band is that it’s an inexpensive gym accessory you can buy even in our store.
This particular exercise strengthens the obliques and the glutei medii. You can do anywhere between 12 to 15 reps of this on each side. Finish all the reps on one side before switching to the other side. Start the leg curl exercise by placing the band above your knee. Lie on your side and bend your knees to 90 degrees. By propping your head up on your hand, rest it on your biceps. You can also support yourself using your lower arm.
Keep your feet pressed together, keep your core engaged, and get your top knee up towards the ceiling. Lift it as far as you can by making sure your form doesn’t get compromised. Bring it down slowly for one repetition. Make sure your hips are stacked and perpendicular to the floor throughout the duration of the resistance band leg curl exercise.
This leg curl exercise also strengthens the quads, hip flexors, and abdominals. Repeat 12 to 15 reps of it on each side and keep alternating the sides with every rep. Start the exercise by lying on your back and looping the band around the center of both your feet. Lift your feet off the ground in a manner such that your knees and hips are bent at 90-degree angles, with your shins being parallel to the ceiling. Keep your knees and feet hip width apart in order to maintain a level of tension in the band.
Keep your core tight and hold one leg firmly in place as you press against the band to extend the opposite leg completely. Reverse the movement slowly for one repetition. In order to keep the band from sliding off, flex your foot on the anchor leg. Remember that the anchor leg does all the major work in this exercise, and the aim is to keep it totally stabilized as it maintains the tension created by the extension leg and the band.
The squat jacks target the calves, quads, and glutei medii. You can do about 12 to 15 reps of this particular leg curl exercise. There are two ways this exercise can be started. For an easier way out, you can place the band above your knees. To make it slightly harder, place it around your ankles. Go into a quarter-squat position by pointing your feet forward and keeping them hip-width apart.
At this point, your feet need to jump out to each side (think somewhere between four to six inches) and then get back immediately to the initial position for one repetition. Keep continuing this at a good speed while maintaining the form. Ensure that your upper body is still while performing this resistance band leg curl exercise. Keep your head and torso in place as your legs do all the heavy lifting.