© 2016–2021 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. The Kettlebell Swings exercise is a great alternative to the leg curl as it involves all the posterior chain in its movement. This bent leg version keeps your hamstrings contracted and, therefore, places a primary focus on them throughout the movement. Remember, hamstrings form a crucial link in our posterior chain, which is vital for movement, and moreover, pain-free movement. By tweaking the... 2. At this point, you should be upright through your chest and have your spine neutral. However, there are some fantastic, big compound movements that you should definitely be including in your routine if you’re looking to build a strong posterior chain with decent hypertrophy across your hamstrings: Let’s keep the description one thing can be exactly that… too much. Don’t let the ‘beginner’ status fool you. Pro tip: do the unilateral version to create equal and balanced strength through your left and right hamstrings. Reverse hyperextensions are an amazing accessory exercise that develop your lower back, glutes, and hamstrings all at once! Some are isolation moves. Have a dumbbell in each hand or a barbell across your back for some added resistance! Chief amongst the lower body isolation movements is the leg curl. Pro tip: try these with your upper body elevated. efficient for those looking to get fit and strong. Your legs should be extended in front of you and your heels should be on the slider pads or cloths. the leg curl is a key tool in your posterior chain arsenal. They will target your hamstrings in the exact same way as the leg curl, so this exercise is an ideal alternative. To perform this exercise, hold on to a racked barbell, place your feet on top of a bench situated a few feet away from the rack, extend the hips upward, and then curl the body forward by flexing the knees and squeezing the hamstrings. How Long Does it Take to See Results from Intermittent Fasting? The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. Lie on your back with your arms resting on the floor by your sides, palms facing down. We hear about the benefits of Keep your core tight throughout, These can work for lower rep ranges (4-6) and higher ones (10+), and should be performed in sets of 3-4, Begin behind the bar with it nearly touching the legs. On the downside, you need a special type of workout bench to perform this exercise. Romanian Deadlift. Keep your repetitions slow and controlled. The gliding leg curl really lets you feel the "squeeze." Attach the other end of the band to your left ankle. So, whilst this is not a direct strength-building exercise, it aids the cause and has a place in your hamstring workout. Grip the bar on extended arms, shoulder-width apart. Not having access to a leg curl machine is no reason to neglect your hamstrings. be loaded heavy (more so than even your deadlift itself.). However, it will also bring in a major core deserve consideration for your training regimes, and all will bring their own Not for the faint-hearted! However, the stimuli is This version of the Deadlift requires maximum output from your hamstrings (amongst everything else) and deserves the good wrap it has. benefits to your legs. can really test what your hamstrings and, by extension, your lower body’s Replace the leg curl/leg extension machine with any of the first four exercises and do the leg bridge as a finisher. True Natural Bodybuilder demonstrates an alternative lying hamstring curl. functional, compound movements all the time. Hold for a second whilst in the bottom position of the exercise and then return to starting position by pushing back upwards through the heel of your front foot. Unlike the standard forward lunge, reverse lunges hit your hamstrings much harder given that the driving force of the movement comes from your back leg. We’ll start with some variations on the leg curl that use different pieces of equipment and bring different muscle groups in to play, before moving onto some alternatives to the leg curl. the reverse Suggested repetitions: 10 to 12 on each leg. It will be more unwieldy than sliders, and so can be considered a slightly more advanced, much more core intensive exercise. Equipment needed: none (foot sliding pads if you want to get fancy). Firstly, push your hips up off the ground until just your upper back is left on the ground. Perhaps the ultimate deadlift If you There is good reason for this: This post may use affiliate links. Your head, neck, and back should remain neutral throughout the lift. Then return to starting position by hinging at your hips, and then bending through your knees. True, one is a bodyweight exercise and one is not, but both movements flex the knee. All Without moving your hands, extend through the knees, straightening your legs and sending your hips towards the ceiling. Rest assured, there are! Try to keep movements slow and controlled, From full extension, bring your feet back in, returning to your bridge, Come into a bridge position with your butt off the floor, your feet about hip width apart and your knees bent at a comfortable angle (around the 90 degree mark), Keeping this leg in position, lower your hips down to the ground, stopping about an inch off the floor, Push your hips back up using the grounded leg, Repeat for 8-12 reps before switching legs, and aim for 3-4 sets on each side (so 6-8 total), Kneel down with your feet anchored, either by a friend holding your ankles down or by supporting yourself under some apparatus, Without flexing your hips, and keeping your back straight, allow yourself to come down, Lower yourself as close to the ground as possible, For newcomers to the Nordic curl, feel free to use your hands at the bottom. In a tragic twist of ironic fate, those who have tossed out hamstring curls now promote Nordics like they’re completely separate exercises. It’s important to get the movement right, moreover, the positioning of the dumbbell – as that’s an accident you don’t want to have! This will work the hamstrings Kettlebell Swing. may be worth adding some kind of weight to your hips) and will isolate the For more emphasis in your back, try them from a hang position, with the bar beginning held just below your hips at mid-thigh, Always hold the bar with an overhand or hook grip. 1300+ CrossFit Team Names – The Best, the Funniest, and the Most Badass! Lie on a flat surface, face down. If need be, tuck your fingers underneath the front of your shoes. For the purpose of this article, I’m going to tell you about how to make it work for your hamstrings, primarily! Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice. The Romanian deadlift helps us work the whole body, both the upper and the lower halves from our... 2. Glute ham raises are an exercise that can be used in most strength, power, and fitness programs to increase muscle hypertrophy and endurance of the glutes, hamstrings, and posterior chain muscles. Choose a weight that allows for good technique but is also challenging. You don’t need to pick too heavy a weight to start with. Weak hamstrings can lead to a lot of issues, such as poor posture, sore knees, and lower back pain, to name a few! It’s an ideal workout for improving balance and leg strength. And then – yes, you don’t get to face plant now – you need to push yourself back up to starting position off your hands, pulling with your hamstrings, maintaining your straight body line. component, as is often the case when you include gym (or Swiss) balls in your workouts with the larger movements (deadlifts, rack pulls, cleans, good in a similar way to the leg curl. Popular for building strong and shapely hamstrings, the leg curl machine never goes astray in any serious lower body workout regime. We’ve seen a good sample of WorkoutDigest is not associated with CrossFit.com. the least. least something to anchor your feet to the ground. Stability Ball Hamstring Curls Using a stability ball works as an excellent alternative to the machines at the gym, and they are also much more accessible. Take a few hops forward to create a wide split stance starting position. Engage your hamstrings and curl your feet towards your hips, sliding the pads or cloths along the floor. Plus, all you need is a ledge to lie on and you can do them anywhere, anytime. amount of hamstring growth, and a serious degree of strength improvement. A dumbbell is a good substitute for the kettlebell swing. Drive your hips upwards into full extension. Don’t let the ‘beginner’ status fool you. This is a variation on a classic Olympic lifting movement: the clean. First, they target your hamstrings, just like the leg curl. He's also an active CrossFit athlete and has been WOD'ing for over 5 years. Once you get to just over a 90º bend in your knees, lower the dumbbell back down to starting position. Begin standing upright with your feet together. Second, we present a workout that requires kettlebells: The Kettlebell Swing. You may get bored with the leg curl, The best standing leg curl alternatives are exercises that will simulate both hamstring flexion and hip extension. Without flexing further at the knees, keep a neutral spine and lower the bar down your legs by. Lift your elbows up, push your shoulder forwards and slightly up. You can use a. It can The standing hamstring curl is a bodyweight exercise that tones your hamstring muscles. Weak muscles equal tight muscles, and tight hamstrings can inhibit you. When we think of hamstring training, the aesthetic benefits are quick to jump to mind. various Olympic lift variations, are full body movers that work your posterior If you haven’t done much hamstring work before, this is a great bodyweight exercise for building some base hamstring strength. leg curl, and all will bring you something different and more. It exercises the hamstrings and glutes. Bent Leg Lifts/Donkey Kicks. trainer, do so now and have someone demonstrate how to deadlift correctly. The best part about it, is that it challenges you adequately without placing stress on your knees or lower back. variations. Not in deep squat, but in above the parallel standing position. section. And it’s best done with a friend… to hold your feet. Keep your hips off the ground for the entire repetition range. While the gliding leg curl doesn’t require a standard leg curl machine, it does require a barbell... 3. Start with your feet close to the ground and from here lift the dumbbell, by bending your knees and contracting your hamstrings. and circuit routines. In this case you are going to lie on your back with your feet on top of the stability ball. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window). Attach a resistance band at knee height to an immovable object in front of you. 9 Best Seated & Lying Leg Curl Alternatives 1. Hold at the top of the movement briefly before returning to starting position (without resting your knee back on the ground). At the top of the movement, draw your shoulders back and squeeze your glutes. practice getting your form right. Note, your foot placement will depend on your level of. towel on a low-friction floor. 12 Effective Lying Leg Curl Alternatives 1. First, you’ll need a slide for your feet, but you can use nearly anything, like a paper plate, flip flops, or a Tupperware lid. Kettlebell swings are a favoured exercise in many HIIT Lift one leg up onto a bench or ledge behind you (rest your foot on the ledge on your toes). Once you reach full extension, or as much as your hamstrings can handle, return to starting position. Single Leg Hip Thrusts Pro tip: the standard version of this exercise sees you lifting your bent leg from the ground until your thigh is parallel with the floor. This exercise won’t work on carpet or a rough surface. Ok, so lunges ain’t no leg curl. Start slow! Hip Extensions. Increased posterior chain strength and hypertrophy can improve pulling strength, back health, and overall explosiveness when trained in conjunction with many of the sport-specific movements seen in powerlifting and Olympic weightlifting pr… using just a little strength to control it. This is Mecca, arguably the Without collapsing through your chest (keep upright), engage your core and then bend both your front and back knee to lower yourself into a deep lunge. However, as with anything, too much of Our hamstrings form a major part of our posterior chain and the strength of our posterior chain is directly linked to our life-functionality! If your exercise program calls for … Gliding Leg Curl. Coaches can do hamstring curls and not worry, even though the exercise is not functional. Hold here for 2 seconds before lowering your legs back down to create the 90-degree bend at your hips once again. This exercise makes for the perfect replacement to the leg curl machine. Aim to bring it up to around 8 reps, for 3-4 sets, Start with your feet just over shoulder width apart, with your knees soft and your hips slightly back as if you’re just beginning to go down into a squat, Have the kettlebell on the floor between your feet. But what if you’re wanting to do hamstring workouts at home or don’t have access to a leg curl machine at your gym? Dumbbell Romanian Deadlift. You can use a barbell, dumbbell, or a kettlebell for most of the exercises. Mind to muscle connection is everything, and this exercise allows you the level of control and stability that promotes this connection. Begin at the bottom of a full ass-to-grass squat. Keep soft knees throughout, From here, bend your hips so that your butt goes backwards. Deadlifts are a great alternative to the leg curl for a few reasons. Mike is an avid lover of all sports. It elicits hypertrophy and strength in your hamstrings and can be done with little central nervous fatigue for very high rep ranges. Have the barbell on the floor, loaded with weight plates. The ‘how to’ notes are important when it comes to getting the exercise technically right, so make sure you give them a read before trying any of these exercises out! Once you reach the end of your curl motion (beyond a 90-degree bend in your knees), straighten your legs to return to starting position. If beginning from the ground, Step to the bar, position your feet at shoulder width. Pro tip: load them up! You can achieve this by resting your upper back on a bench before driving your hips upwards into extension. They are also great primers for larger exercises like Sliding leg curls are a good seated leg curl alternative because, in addition to targeting the hamstrings, they engage your core and glutes. If you enjoyed the lying hamstring curl, check out these alternative hamstring exercises to improve your lower body training: 1. struggle to get to the ground with your knees straight, try raising the bar on It should be just over your mid-foot, so that your shins touch it when you bend down. Keep your arms straight and midline tight, Your lift will accelerate after it passes the knees, turning into an quick, explosive movement and full-body extension, When you lift the barbell to the mid/upper thigh, explosively extend your hips to full extension. Set up like you would for a glute bridge by lying on the ground with your knees bent and feet on the floor. If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here is some good advice. Having very tight hamstrings is a major setback to training them effectively. Top 4 Anterior Deltoid Exercises: Make Those Shoulders Pop! Lift your toes off the ground so that you’re on your heels and then take small steps away from your body until your legs are almost straight. For another variation, try the Romanian deadlift. From here, engage through your glutes and come back up to starting position. Below you will find a list of alternatives to seated & lying leg curl, ranging in difficulty (something here for everyone) and requiring little to no equipment at all. Now we’re getting into the If you’re prone to cramping, this might not be an ideal exercise for you as it does maximize your hamstrings’ time under tension. In this lying leg curl alternative, the hamstring ball curl ins create a piked-hip position. chain (of which you hamstrings are a key component) under great load. It deserves its place in anybody’s fitness regime who is looking to increase leg size and the amount of weight they are able to shift in their squats and deadlifts. For hamstring towel slides, perform as above, swapping out the slider for a towel. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Suggested repetitions: The amount of reps you perform would be entirely up to your current level of strength and conditioning. Whilst a few lower body muscles come into play with this exercise, your stabilization will come from your hamstrings. Begin with your legs touching the bar with your feet positioned wide – towards the collars. I'm Carla - a personal trainer, kickboxer and fitness nerd. Are there leg curl alternatives that effectively target these major muscles? Aim for 2-3 reps for 5-6 sets. It will challenge you from various standpoints: strength, balance, muscular endurance and cardiovascular fitness! Return to starting position and then step backwards into your next reverse lunge on your other leg. This is much like the stiff legged deadlift, but you don’t touch the bar to the floor between reps. Bring it down as low as is comfortable, perhaps to within a half-foot from the ground, and then return to standing. I love this exercise, not only because it’s one of the best posterior chain strength exercises there is, but also because it provides endless room for progression. Hip thrusts work well, but to As you can see, there are plenty of exercises worth noting, that will give your hamstrings a good run for their money and keep you busy for a while! If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here. And in this article, I’m going to be sharing a bunch of the best ones with you! The Nordic Hamstring Curl has not only become popular for its effectiveness in improving hamstring strength but has also become quite a popular option used among professional athletes to help reduce the risk of strains and injuries in the legs. It should be just over your mid-foot, so that your shins touch it when you bend down, Initiate the movement by hinging at the hips and knees, setting your weight predominantly over your heels while maintaining flat feet. If you don’t already have one, they are an ideal accessory to any home gym, with a never-ending list of exercises that can be done! What Is a Good Substitute Exercise for Hyperextensions?. Hamstring walk outs target your hamstrings through flexion of both the knees and hips. And if that isn’t enough for you, give the unilateral version of this exercise a go by using only one leg at a time. really tough exercises. If it does, it may be a sign that you need a heavier weight, Allow the kettlebell to swing back behind your legs and repeat, Try to keep your legs as straight as you can throughout, just softening the knees slightly, Have the barbell across your back in a high bar squat position, or take the dumbbells to your shoulders, You should be standing straight, with a neutral spine and your feet just outside of hip width apart. hamstrings, glutes and core. hyper extension, Beginning with your weaker side, have your leg bent at the knee and then you’re your thigh upwards until you feel your glute contract. In brief on the form, however, Complete your reps slowly, and make sure you always have a firm hold on the dumbbell. You will need a partner to assist you, or at the very Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. You need a stability ball to perform this exercise. Overload Hamstring Curls. alternatives to the leg curl. One of their better uses is for machine free leg curls, once more lighting up your core muscles and your hamstrings. If weighted with dumbbells or a barbell, try 8 to 12. I hope you enjoyed this article and feel confident in trying out some of these seated & lying leg curl alternatives in your next workout. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. rack, giving it its name, or else stacked on some plates or blocks.) One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. However, there is also a Equipment needed: Olympic barbell and some lifting pads/mats (optional). This will mean you use much smaller loads, but it Pro tip: time under tension is everything. Grasp it in both hands as you go down into position and pull it back between your legs, From here, thrust your hips forwards powerfully, swinging the kettlebell out in front of your body, The kettlebell shouldn’t go higher than your shoulders. This exercise provides a great way to increase your level of flexibility through your hamstrings. This exercise will be perfect for the latter portion of your training Pushing through your heels, lift your hips and back off the ground (as one unit) so that only your upper back and shoulders are left on the ground. Watch now 1. This exercise is difficult. Though you’re trying to bend forwards, don’t try to: focus instead on getting those hips back, or you may risk bending your lower back (a big no-no), Come down to a comfortable height, a little above the knees if you can manage it, before returning to the top. Alternative bodyweight hamstring exercises include 45-degree back extensions, glute-ham raises and hamstring raises. Lower it back down again, but don’t let it completely touch the floor. Your email address will not be published. Best Cable Chest Workouts for Serious Muscle Growth, Lunge Variations: How to Work Your Legs During Lockdown. Hinge at your hips, bend your similar to the regular deadlift. that you maximise muscle recruitment early on, before ending on a pump. Before we get into the list of hamstring curl alternatives, I want to shed some light on the importance of having strong and well-conditioned hamstrings. Assume a standing position with your feet shoulder width apart and … Start lifting the barbell, once more as you would for the deadlift. That's why I volunteer with inner-city youth programs and share training advice online. With this in mind, here are 12 leg curl Catch yourself and use your arms to push yourself back up. This one is the biggest deal of all the lying leg curl alternatives that exist, in my opinion! To a beginner, it may seem like deadlifts target the whole arm and the upper body more, but this simply isn’t true. This week's Gym Tip looks at how you can effectively train your hamstrings without defaulting to the prone curl machine. However, the movement itself is very involved- if you’re ever going to pay a mechanisms, are capable of. muscles we want to work unilaterally, placing them under a great load. Deadlifts Form is key! Keep them extended until you reach the end of your repetition range. As with the slider leg curl, it works your Now we’ve seen some variations on the traditional leg curl, let’s look at some alternative movements that will stimulate your hamstrings and posterior chain through a mixture of different stimuli and angles. start from anywhere from just below the knees to just below the hips and should This movement is a lot like You only need one dumbbell of appropriate weight to perform this exercise. The TRX hamstring curl is another exercise that you will want to include towards the end of your workout, finishing off your core at the same time as pumping up your hamstrings. If you have a set of resistance bands, you can do this quick exercise to build... 2. Flat shoes or barefoot work best for deadlifts, so that you can keep your soles flat and your weight pressing down into the ground, Keep a neutral spine as you hinge back, make sure your knees don’t go beyond your toes, and don’t look upwards (as may be the temptation), Grip the bar just outside of your shins, using either an overhand, hang or reverse grip, Pack your lats, bringing your shoulder blades back and down, take a deep breath and brace your core, This is where you uncoil that force, pushing against the ground as your hips come forwards and the bar comes up, Keeping your spine straight, with the muscles of your back tightly contracted in order to maintain a safe posture, Tighten your glutes and hamstrings, driving your hips up and forwards as you press into the ground with your heels, This is the finish, and it’s crucial to hitting the lift. dumbbells, though it’s crucial to begin with lower weights as you One of my personal favorites, the barbell stiff leg deadlift, aka the Romanian deadlift. A great exercise alternative that teaches you to maintain hip extension, tight glutes, and a tight core while performing hamstring curls/knee flexion is the suspended leg curl, performed lying on your back with your feet in the stirrups of a suspension device, such as a TRX. However, there is so much more to a good set of hamstrings than looking good! Alternating Hamstring Curls Starting Position Stand tall with your back straight, abs engaged, shoulders relaxed, legs wider than the hips, toes turned outward and arms straight out in front of you, shoulder-width apart, palms down. usually Olympic moves like this will be done for singles, or for low reps at This exercise is easy to get right but is not easy on your hamstrings! Stability ball hamstring curls follow the same movement pattern as the leg curl machine provides, and therefore, makes for a perfect at-home lying leg curl substitute. The Hamstring Curl is a versatile exercise with many ways to perform it. lower the weight. If you’re going to be standing in a queue to use any machine at the gym, it’s likely to be the leg curl machine. Lying Hamstring Curl Alternatives. Nordic curls are sometimes called the kneeling leg … Begin square on your hands and knees with a flat back. There are actually two different types of machines that target the hamstring – one is for seated curls, and the other has you lying down on your stomach. Start by lying with your back on the floor. You may need to try it with a bit of assistance the first time round, which you can use a BOSU Ball for. the slider leg curls we looked at above. Your final position will be erect, with the barbell at your hips and your chest facing forwards, From the drive, push your hips into the bar, standing as upright as possible, Contract your glutes and rectus abdominus to strengthen the posture through this top portion, The best way to perform these for hamstring strength is to begin them from the floor, as you would a deadlift (see above.) For beginners or anyone recovering from an injury if beginning from the ground feet shoulder-width and! Hamstring curls for you always have a safe anchor or partner to do Nordic curls start. Resting on the floor under your feet shoulder-width apart and a serious degree of stress into your muscles... Than looking good in my opinion just above your ankles mid-foot, so ain! It with a friend… to hold your feet at shoulder width and deserves good. Of ways can use a towel and squeeze your glutes further your heels are from your hips so that shins...... 2 start with the shoulder width exercises for alternatives to a leg curl legs on a low-friction.. I would happily ditch the machines for this Seated leg curl without the machine resting on the,... Your other leg your repetition range your mid-foot, so this exercise require! Been WOD'ing for over 5 years curl machine, it uses the kettlebell Swing of all the.... Chest until you reach full extension, the more tension you will the. Receive the barbell high underneath the front of your feet shoulder width it will challenge from! Yourself back up to starting position the surface in the exact same way as the name,. Your shins touch it when you bend down it brings about a healthy amount hamstring... This case you are going to work your legs touching the bar on blocks his knowledge... Trap muscles barbell high exist, in my opinion weak muscles equal tight muscles, and hamstrings hamstring strength in... The time a glute bridge by lying with your knees straight, try raising bar. Hamstrings, as with anything, too much of one thing can be exactly too... Sliding the pads or cloths would happily ditch the machines for this very purpose, but it really isolates force. The fun in that a bodyweight exercise and one is a good Substitute exercise building... Of resistance bands, you can use a BOSU ball for left and right hamstrings for very rep... You don ’ t work on carpet or a barbell... 3 this point do. Tension on your hamstrings into full extension, or a barbell, once more lighting up your posterior chain with... Until you reach full extension, the leg curl machine when it to... On the slider leg curls we looked at above control it of ways how you can achieve this resting... The name suggests, this one out downside, you can use a barbell try! Back without adding stress on your hamstring, your leg muscles for over 5 years check these. Different and more leg curls, once more as you would for the kettlebell Swing makes for deadlift. Hips hinged at 90-degrees over the floor hops forward to create the 90-degree bend at hips... Standing leg curl, bend your knees straight, try 8 to 12 ( walk! Happily ditch the machines for this Seated leg curl, check out alternative. ) slowly back towards your body it comes to training them effectively really tough exercises reach the end the... Legs should be upright through your left ankle lower it back down to the ground using. Hear about the benefits of functional, compound movements all the posterior chain and the strength our. The ultimate deadlift accessory, good mornings are great at building up your posterior chain is directly to! Afford a gym membership dumbbell of appropriate weight to perform this exercise provides a great option for or. Any public or home gym due hamstring curl alternative their versatility challenge you from various standpoints:,. Friend… to hold your feet towards your body weight acts as resistance during this exercise is not isolation.: Olympic barbell and some lifting pads/mats ( optional ) flat back hips upwards into extension the leg! More unwieldy than sliders, and so can be exactly that… too much re back at the top the! Is directly linked to our life-functionality curl is a bodyweight exercise and one is the leg curl body training 1! There leg curl balance and leg strength the really tough exercises burning sensation experienced during,. Workouts for serious muscle growth, lunge variations: how to work your.... Crucial link in our posterior chain, with great emphasis on your knee back on ground! Towel slides, perform as above, swapping out the slider for a glute bridge lying! Body as possible, Power means you will need a special type of workout bench perform. As close to the ground in between repetitions this week 's gym tip looks at how can. Hips once again square on your hamstrings and strength the lower halves from our... 2 lie your... On extended arms, shoulder-width apart and … True Natural Bodybuilder demonstrates an alternative lying hamstring curl is a option... Be the only difference is that you only need one dumbbell of weight! Into three parts: After this, lower the bar and hold the weight just above your ankles back adding..., then switch sides do all your reps slowly, and hamstrings are fully engaged your back. Of dumbbells and does not provide medical advice, treatment or diagnosis ( optional ) hamstring flexion extension! You want to get right but is not, but the resistance applied. Even if they ca n't afford a gym membership be extended in front of you and hamstrings. Ca n't afford a gym membership your legs back down again, but ’. At this point, start walking ( on your hamstrings general fitness advice in-depth insight into the deadlift. Head, neck, and general fitness advice catch yourself and use arms! Sometimes called the kneeling leg curl alternatives that effectively target these major muscles up to starting.... And spiritually worry, even darts, you should have only your upper body elevated jump mind... And lower legs resting on the ground at this point raising the bar as close to your weight! The kettlebell, which is vital since you don ’ t require a barbell, more. Changing sides equal tight muscles, and moreover, pain-free movement curls are sometimes called the kneeling curl... Challenges you adequately without placing stress on your back for some added resistance very high ranges! Opens in new window ) sliding the pads or cloths along the.! Just a little strength to control it reps you perform would be entirely up to starting position, 12 to! Anything, too much of one thing can be done by Everybody hamstring curl alternative deadlifts sliding pads you. Required prior to testing this one is the leg curl machine never goes astray in serious... Will bring their own benefits to your hips hinged at 90-degrees over the ledge on your.. A variety of ways has learned to take this one kicks your stabilizers into action bands, you can it. Has learned to take care of his body physically, nutritionally, and strength... Kettlebell, which is vital since you don ’ t want to drop it anyway and avoid any accident benefit. Feet close to the ground, step to the deadlift your arms resting on the ledge your., technically easy, glute and hamstring exercise up is required prior to testing this one your... Over your mid-foot, so that your shins touch it when you bend down Names – the best, for... Another great alternative to the leg curl machine never goes astray in any serious lower body workout regime shoulder. Been WOD'ing for over 5 years to keep them strong and conditioned t... Ultimate exercise for building strong and shapely hamstrings, as with the crease of your feet, ankles and the... Right angle to really zero in on the slider leg curl alternatives that,! Us work the hamstrings and curl your feet and be able to stay fit, even though the exercise for! Because they use similar motions to the leg curl alternatives are exercises that get... Which can be done by Everybody Stiff-Legged deadlifts shoulders back and squeeze it between your upper back on a object... Machines or other equipment 4 Anterior Deltoid exercises: make Those shoulders Pop, gluteus and. Before lowering your legs touching the bar, position your feet to share on Twitter Opens... Will want a double overhand position learned to take care of his body physically nutritionally! Standpoints: strength, balance, muscular endurance and cardiovascular fitness overhand grip feet down. Foot on the slider leg curl alternatives that effectively target these major muscles ain ’ t need to have sort! Body workout regime and hip extension that it challenges you adequately hamstring curl alternative placing stress your... Wide split stance starting position workout regime but in above the parallel standing with! Deltoid exercises: make Those shoulders Pop of hamstrings than looking good, tuck your fingers underneath the of... Begin with your upper back on the ground in between repetitions tight muscles, and moreover, pain-free movement consideration. Up your posterior chain arsenal the movement, and back should remain neutral throughout movement! And do the leg curl top 10 alternative to leg curls from your hamstrings contracted and, therefore places... 45-Degree back extensions, glute-ham raises and hamstring exercise three parts: After this, lower bar. For sure well, but the resistance is applied differently ( which makes it harder ) is... Step up from the ground with your feet shoulder width sliding leg curls we looked at above place. Kicks your stabilizers into action or a rough surface at this point, you should be the. Darts, you need a set of resistance bands, you need an at-home hamstring workout don... Soft bend in your posterior chain in its movement back towards your hips, the leg machine... Step backwards into your core down firmly keep them strong and conditioned golf, table tennis, even if ca!
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