{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Band Leg Curl",
      "kind": "common"
    },
    {
      "text": "Band Hamstring Curl",
      "kind": "common"
    },
    {
      "text": "Leg curl with elastic",
      "kind": "common"
    },
    {
      "text": "Resistance Band Hamstring Curl",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "semitendinosus",
        "role": "prime-mover"
      },
      {
        "muscle": "semimembranosus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-knee-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1603"
  },
  "id": "oec:resistance-band-leg-curl",
  "instructions": {
    "setup": [
      "Anchor a resistance band securely to a sturdy low post or fixture near the floor.",
      "Lie face down on the floor or a mat facing away from the anchor point.",
      "Loop the free end of the resistance band around the back of your ankles or heels.",
      "Position yourself far enough from the anchor so that the band is taut when your legs are fully extended."
    ],
    "steps": [
      "Flex your knees to curl your heels toward your glutes against the elastic resistance.",
      "Pause briefly at peak knee flexion, squeezing your hamstrings firmly.",
      "Lower your feet back to the starting position in a slow, controlled movement without allowing the band to snap back."
    ],
    "breathing": "Exhale as you curl your heels toward your hips; inhale as you slowly extend your legs back out.",
    "cues": [
      "Keep hips flat on the floor",
      "Squeeze your hamstrings at the top",
      "Control the negative"
    ],
    "common_faults": [
      {
        "fault": "Lifting the pelvis off the floor to gain leverage.",
        "correction": "Keep your hips and lower abdomen pressed firmly against the mat throughout the repetition."
      },
      {
        "fault": "Letting the band snap the legs back during extension.",
        "correction": "Actively resist the elastic band tension and maintain a slow two- to three-second eccentric phase."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the anchor point is immovable and inspect the resistance band for wear or tears before use."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "band-tension"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Resistance Band Leg Curl",
  "previous_ids": [
    "oec:leg-curl-with-elastic"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Leg curl with elastic",
        "url": "https://wger.de/en/exercise/1603/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:lying-leg-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:lying-leg-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-leg-curl"
    }
  ],
  "setup": {
    "position": "prone",
    "range": "full"
  },
  "status": "active",
  "summary": "A hamstring isolation exercise using an anchored resistance band to perform knee flexion while lying prone."
}