Leg curl with grip tape

What makes this exercise particularly effective?

The leg curl with a resistance band (often called the "Banded Hamstring Curl") is an insulating movement that focuses on the muscles at the back of the thigh (hamstrings: biceps femoris, semitendinosus, semimembranosus).

• The movement is performed through the knee joint, with the upper body remaining stable and without using momentum. This places the load directly on the hamstrings.

• This isolated load allows you to specifically target the hamstrings and identify or reduce muscular imbalances between the legs.

What effect does the exercise achieve?

• Strong hamstrings: The hamstrings are intensively engaged during knee flexion. Regular training improves both strength and hypertrophy in this muscle group.

• Injury prevention: Well-trained hamstrings help reduce the risk of strains or overloads, especially during sports or activities that involve quick stops, changes of direction, or high speeds.

• Improved knee and hip control: Since the knees and hips must remain stable, deep stabilizing muscles are activated, improving coordination between flexors and extensors.

• Flexibility and mobility: Stretching (extension) and contracting (flexion) promote a greater range of motion, which is beneficial for people who sit for long periods or have tight hamstrings.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. While hamstring curls with a resistance band are not part of the classic Big 5, they can effectively complement your training:

• Complementary to squats and deadlifts: This exercise targets the hamstrings, which are also heavily engaged in these movements. Strong hamstrings contribute to safer and more efficient execution.

• Prevention of muscular imbalances: Weak hamstrings can limit performance or cause overload during squats, deadlifts, and other exercises.

• Ideal accessory exercise: Hamstring curls are well-suited for inclusion in training plans such as MIKE5, providing targeted support and adding variation alongside the basic exercises.