7 Best Resistance Band Hamstring Exercises To Build Bigger and Stronger Leg At Home

Getting stronger hamstrings should be a priority for anyone looking to boost athletic performance, prevent knee and low back injuries, or simply move better.

Resistance band hamstring exercises are a good way to make your hamstring muscles stronger and more toned. This can make you better at sports and prevent injuries.

Resistance bands provide constant tension, which promotes better hamstring activation and requires additional muscle recruitment to stabilize during the exercise.

In this post, we’ll talk about the benefits of resistance band hamstring exercises and show you how to do them. We’ll also give you a sample workout routine.

Anatomy Of The Hamstrings

The hamstrings are a group of muscles in the back of the thigh. The hamstrings, run from the lower portion of the thigh at the knee joint, and they run up to the base of the glutes.

The hamstring is made up of three primary muscles:

  1. The Biceps femoris passes behind the outer aspect of the thigh to attach to the head of the fibula bone, just below the knee.
  2. Semimembranosus passes behind the inner aspect of the thigh, attaching to the upper tibia bone behind the knee.
  3. Semitendinosus passes behind the Inner aspect of the thigh, attaching to the upper tibia bone adjacent to the semimembranosus.

These muscles work together to flex the knee and extend the hip through movements and exercises such as the leg curl as well as deadlifts. 

The Anatomy of the Hamstrings

What Is Resistance Band Hamstring Workout

Resistance band hamstring workout is a series of exercises that target and strengthen the hamstring muscles. This workout specifically uses resistance bands to provide tension and resistance against the hamstrings.

Resistance bands are an excellent tool for hamstring exercises due to their constant tension. It enhances muscle activation and necessitates the recruitment of additional leg muscles to stabilize the exercise.

A complete resistance band workout targets the hamstrings from multiple angles. Some of the best resistance band hamstring exercises include the seated and lying hamstring curl, good mornings, Romanian deadlifts, glute bridge and pull-throughs.

How Resistance Bands Work

Resistance bands provide unique tension during both the concentric and eccentric phases of each exercise. This means you feel resistance both when you contract the muscle (concentric) and when you lengthen the muscle (eccentric).

  • The concentric phase is when you shorten the muscle against resistance, like curling a band up.
  • The eccentric phase is when you lengthen the muscle under tension, like lowering the band back down
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7 Best Hamstring Exercises With Resistance Band

Here are the best 7 exercises for working out your hamstring with a resistance band. You can do them at home or while traveling. With just an elastic band, you can make a strong, toned leg.

1. Lying Band Hamstring Curl

It’s a perfect alternative when a traditional leg curl machine isn’t available because it involves executing a leg curl using a resistance band.

This movement also works the glutes and lower back muscles to keep the body in place during the curl.

Lying Band Hamstring Curl

How to Do Lying Band Hamstring Curl

  1. Lie face down on a mat with your legs extended.
  2. Secure one end of the resistance band to a stable anchor point near your feet.
  3. Loop the other end of the band around both heels or ankles.
  4. Bend your knees and pull your heels towards your buttocks against the band’s resistance.
  5. Once your knees are fully bent or you’ve reached maximum tension, slowly return to the starting position.
  6. Repeat for the desired number of repetitions.


  • Focus on a slow and controlled motion.
  • Keep your pelvis and stomach in contact with the ground to prevent excessive arching of the back.
  • Squeeze your hamstrings at the top.

2. Standing Resistance Band Hamstring Curl

When performed correctly, the resistance band standing hamstring curl can improve the stability of your hamstrings and bolster your lower body balance.

Unlike other lower body exercises that require gym equipment, the resistance band standing hamstring curl can be performed anywhere with a resistance band.

Standing Resistance Band Hamstring Curl

How To Do Band Standing Hamstring Curl

  1. Anchor one end of the resistance band to a low, stable point, like a door or heavy furniture.
  2. Stand facing the anchor point and loop the other end of the band around one ankle.
  3. Keep a slight bend in the knee while standing on the non-looped leg.
  4. Bend your knee and curl your heel towards your buttocks.
  5. Squeeze your hamstrings at the top of the movement.
  6. Slowly lower your heel back to the starting position.
  7. Repeat steps 4-6 for the desired number of repetitions.


  • Maintain an upright posture with a neutral spine.
  • If balance is a problem, hold on to a stable surface with one hand, such as a wall or chair.
  • Ensure the band remains taut even at the starting position. If it’s slack, step further away from the anchor point.

3. Resistance Band Deadlift

The band deadlift is a variation of the traditional deadlift exercise, wherein the resistance is provided by a band instead of a barbell or dumbbells. This movement primarily targets the posterior chain, including the hamstrings, glutes, and lower back.

It places less direct stress on the joints than heavy weights, making it suitable for people with joint concerns or beginners.

Resistance Band Deadlift

How To Do Band Deadlift

  1. Place a resistance band on the floor under your feet.
  2. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  3. Bend down and grab the ends of the resistance band with an overhand grip.
  4. Keep your back straight and your core engaged.
  5. Lift the resistance band off the floor by driving through your heels.
  6. Continue lifting the resistance band until you are standing upright.
  7. Slowly lower the resistance band back to the starting position.
  8. Repeat steps 5-7 for the desired number of repetitions.


  • Keep your back straight and your core engaged.
  • When you hold the band, make sure your grip is strong and the band doesn’t slip.

4. Band Donkey kicks

The banded donkey kickback is a workout that works the muscles in your legs, hips, core, shoulders, and back.

This exercise is a great way to build and tone your glutes, improve hip stability, and build lower body strength.

Band Donkey kicks

How To Do Band Donkey kicks

  1. Anchor a resistance band to a stable point near the base of the bench.
  2. Loop a resistance band around one ankle.
  3. Get on all fours with your hands shoulder-width apart and your knees hip-width apart.
  4. Extend one leg behind you, keeping your knee straight and your toes pointed.
  5. Squeeze your hamstrings and glutes to lift your leg as high as you can.
  6. Hold the position for a second, then slowly lower your leg back to the starting position.
  7. Repeat steps 4-5 for the desired number of repetitions.


  • Keep your back and neck in a neutral position.
  • Go slowly, focusing on muscle contraction.
  • Exhale as you curl the legs up and inhale as you release them back down.

5. Banded Pull-throughs

The band Pull-Through is a popular exercise which is used to target the glutes and hamstrings for muscle and strength-building purposes. They are good for making your buttocks look toned and firm. They also help your core muscles, hip flexors, obliques, and abs.

Many people don’t want to do this movement because it takes a little setup and may even look funny. Try it out, it’s a good exercise.

Banded Pull-throughs

How To Do Band Pull-throughs

  1. Anchor a resistance band to a low, stable point.
  2. Stand facing away from the anchor point with feet shoulder-width apart.
  3. Hold the band between your legs using both hands, and walk forward until there’s tension in the band.
  4. Start with a slight bend in the knees, hips pushed back, and chest forward, with a neutral spine.
  5. Then, extend your hips forward and pull the band through your legs until you are standing upright.
  6. Squeeze your glutes at the top of the movement.
  7. Slowly reverse the motion to return to the starting position.
  8. Repeat for the desired number of repetitions.


  • Ensure that you are driving the movement from the hips. The arms should remain passive, merely holding the band.
  • Try to get the full range of motion until you feel a stretch in your hamstrings.

6. Resistance Band Hamstring Stretch

Doing hamstring stretching regularly can help you move your hips and knees more freely, which can be helpful for different activities and exercises.

Stretching the hamstrings can improve blood flow to the area, aiding in muscle recovery and function.

Resistance Band Hamstring Stretch


  • Standing hamstring stretch: While standing, bend forward at the hips and try to touch your toes with your fingers.
  • Lying hamstring stretch with band: Lie on your back with one leg extended above you, with the hip at ninety degrees.
  • Seated hamstring stretch: Sit on the floor with your legs straight out in front of you.

How To Do Lying Band Hamstring Stretch

  1. Lie on your back on a comfortable surface, such as a yoga mat or carpet.
  2. Wrap a resistance band around one foot and hold the ends with both hands.
  3. Keep the other leg flat on the ground and slowly straighten it until you feel a stretch in the hamstring.
  4. To deepen the stretch, gently pull on the resistance band. Ensure that you keep the leg straight.
  5. Hold the stretch for 20-30 seconds, or as comfortable.
  6. Slowly release and switch to the other leg.
  7. Repeat 2-3 times per leg.


  • Ensure your lower back remains in contact with the ground throughout the stretch.
  • Breathe deeply and consistently. Exhale as you deepen the stretch and inhale as you maintain.

7. Banded Good Mornings

Banded Good Mornings are a posterior chain exercise that targets the hamstrings, glutes, and lower back.

Good mornings with bands are a great way to build up hip hinge strength, which is crucial for a variety of leg workouts, like deadlifts, squats, and cleans.

Banded Good Mornings

How To Do

  1. Place your feet hip-width apart on the center of a resistance band and bring the ends up to wrap around the back of your neck.
  2. Standing up straight, use your core muscles to keep your back straight.
  3. To begin the movement, hinge at the hips and push your hips back as if sitting in a chair. Go down as far as you can feel a stretch in your hamstrings.
  4. Squeeze your glutes and hamstrings to return to standing.
  5. Repeat for the desired number of reps, completing one set.


  • Focus on maintaining a neutral spine throughout the movement.
  • Keep your head aligned with your spine.
  • Inhale as you hinge at the hips, and exhale as you return to the standing position.

Beginner Resistance Band Hamstring Workout Plan

For those new to resistance band quad training, consider starting with this regimen:

Lying Band Hamstring Curl3-410-1290s
Resistance Band Deadlift3-412-1590s
 Band Donkey kicks312-1590s
Band Hamstring Stretch310-1290s

Benefits of Using Bands for Hamstring Exercises

Resistance band hamstring exercises are a good way to strengthen the hamstring muscles and improve their flexibility.

1. Versatility

Resistance bands can be used for a range of hamstring exercises, from curls to stretches, allowing for a comprehensive hamstring workout.

2. Cost-Effective

Compared to weight machines or free weights, resistance bands are relatively inexpensive and offer a budget-friendly option for hamstring strengthening.

3. Portable and Adaptable Resistance

Resistance bands are easy to carry, so they are great for workouts at home, in the gym, or even while traveling.

Bands come in varying levels of resistance. As your strength progresses, you can easily switch to a band with greater resistance.

4. Safe and Joint-Friendly

Resistance bands can be easier on the joints than heavy weights because they are a smoother, less-impact form of resistance.

The elasticity of resistance bands allows for both concentric (muscle contraction) and eccentric (muscle lengthening) resistance.

5. Flexibility and Stretching

Beyond strength training, resistance bands can also be used for stretching exercises, aiding in hamstring flexibility and reducing muscle tightness.

Resistance Band Hamstring Exercises Benefits


Resistance bands are an excellent tool for enhancing and sculpting all the muscles in your legs. They offer a flexible and cost-effective method to train your hamstrings whether you’re at home or in the gym.

With resistance bands, you can execute a variety of leg exercises that target the primary muscle groups in diverse manners.

Consistent resistance band workouts will lead to stronger and more defined hamstrings.


  • Worrell, Teddy W., Troy L. Smith, and Jason Winegardner. “Effect of hamstring stretching on hamstring muscle performance.” Journal of Orthopaedic & Sports Physical Therapy 20.3 (1994): 154-159. 
  • O’Sullivan, Kieran, Elaine Murray, and David Sainsbury. “The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects.” BMC musculoskeletal disorders 10.1 (2009): 1-9. 

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