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Resistance Band Kneeling Leg Half Circle On Bench
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Home ›
Hamstrings ›
Resistance Band Kneeling Leg Half Circle On Bench
Resistance Band Kneeling Leg Half Circle On Bench
HamstringsBenchPushStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Lie on the bench and grip the weight at chest level, elbows at about 45 degrees from your body.
2
Press upward until your arms are extended — don't lock the elbows fully.
3
Lower back down slowly until you feel a stretch in the chest.
4
Keep your feet flat on the floor and shoulders pinned to the bench.
5
Drive the weight up with intent on every rep — don't grind slowly.
Pro Tips
Retract and depress your shoulder blades into the bench before you unrack — keeps the shoulder joint safe.
Drive your feet into the floor — a strong leg drive creates full-body tension.
Touch the lower chest, not the upper — elbows at 45 degrees from your body.
Overview
A legs movement using a bench that loads the legs through its full range, with Glutes picking up the supporting work. One of the more effective exercises for building size and strength in this area.
Muscles Worked
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Common Mistakes
Flaring the elbows out to 90 degrees — brings the shoulder into a vulnerable position.
Bouncing the bar or weight off the chest to get the next rep.
Lifting the hips off the bench — if you need to do that, the weight is too heavy.
About Training Your Hamstrings
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.
