No, you don’t have to wear a sumo nappy to perform this exercise. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. For most people, the balance and strength required for the bodyweight movement will be enough to build strength and mobility in the hamstring. The king of all hamstring exercises. The catch of using a stability ball is that you will need to gauge the intensity needed in your workout routine yourself. Just as the horse stance is a, , the stability ball curl is a perfect movement for, The leg curl is a hamstring dominant exercise where you lay on your stomach and curl machine weight behind you. They are extremely versatile and allow for a wide range of exercises, most popular of which are the kettlebell swings. No problem. This classic exercise helps to create a deep stretch in the hamstring and glute muscles – great for those who are looking for an exercise that will make you feel the burn. When one muscle group is working there are secondary muscle groups that share the load. You can also try this on an inclined bench for an added challenge. Have any questions? To cope up the situation, we need to find some alternative to get strong hamstrings. Your goal should be to create a 90degree angle on both legs – front and back. Disclaimer: Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. There are alternatives to leg curls … The leg extension is the purest test of the strength of your quads. Standing Hamstring Curl with Bands If you have a set of resistance bands, you can do this quick exercise to build your hamstrings along with your balance. you should keep the dumbbells stuck to your leg as you lower your body. The most common weight lifting exercise is also one of the best alternatives to leg curls. This classic exercise helps to create a deep stretch in the hamstring and glute muscles – great for those who are looking for an exercise that will make you feel the burn. We’ve all been there – you’re in the middle of a great workout and you check your program to see that leg curls are your next exercise but as you start to walk over to the machine, James, the 10-set tempo trainer jumps on. Making the most of this exercise will come with a slow rep speed. Place a barbell (if you are using one) on top of an exercise step so that the bar is shin height. For starters, if you have a low row (cable) station, you can pretty much replicate the hamstring curl movement with some ankle straps. Not everyone has a leg curl attachment on their bench. What is the Best Standing Leg Curl Alternative? The squat movement is done in real-life all the time and is very useful to train with. Leg Curl Alternatives 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. Keep your cores tight, and pull yourself back up to the kneeling position. Once you have comfortably positioned the handlebars behind your head and rested it on your shoulders you can move on to the next step. This exercise is not always the easiest for many people -- your hamstrings and ankles might not be accustomed to lifting heavy objects. Once you have reached the ground with your dumbbell, use your left leg to steadily swing you back up. The advanced version of this is the Single Leg Hip Extension exercise from earlier. Deadlifts. Keep the weight on the ‘stabilizer’ leg’s heel to maintain balance. jumps on. Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. When you buy through links on our site, we may earn an affiliate commision. For beginners, start with lighter weight and work your way up. Your feet should be hip-width apart. Leg curl exercise help build stability and tone your legs. This exercise is not only designed to work on your hamstrings but also help trim your core muscles and improve posture as well. Fortunately, these exercise accessories are quite cheap so finding one should be no problem. Thing is, I’m an introvert and I prefer to workout in my lonesome. This exercise requires a bar, you can even use a bar without any weighted plates if you want. Your hamstrings consist of the biceps femoris long head and short head, semitendinosus and semimembranosus. Maintain a glute bridge position by lying on your back with bend knees and feet on the ground. This exercise is sure to give you that feel-good burn in the morning. Don’t have a kettlebell? The best standing leg curl alternatives are exercises that will simulate. I have actually witnessed a couple of individuals do this exercise incorrectly. Steady yourself, contract your thighs and core muscles. Find a chair or couch that you can sit down in front of. Think of a door opening and closing – the frame around the door stays firm and planted. Concentration Curls - The Best Preacher Curl Alternative This movement is the closest it gets to a dumbbell preacher curl, without the preacher station. You start off in a kneeling position then make sure your legs are fully secured and steady. It involves flexing your lower leg against a resistance towards your butt. Discover why James was taking a century to finish his sets on the leg curl machine – and why you should be too. The good news is that you can do leg curls without a machine. . Slowly bend your knees to raise your feet along with the dumbbell. Grab a water jug from the garage, use a bag of rice – it really doesn’t matter as long as you are stable and follow a clean range of motion. Your focus during this exercise should be to create a hinging motion at the hip. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Now, raise one leg upward as high as you can and hold it in that position. Once you have reached a 90-degree angle or once you have reached a ‘bowing’ position, you can slowly push your body back up. Typically your toes are slightly pointed out and your hands grab the barbell at shoulder width. The cyclist squat, or quad squat, is another leg extension alternative. Rounding off our list of the best leg curl alternatives to do in a gym is the stability ball hamstring curl. Close enough that your shins are almost touching the bar. Feel free to leave a comment below and we will get back to you! You start this exercise by standing straight up and placing the handlebars over your shoulders. Your goal should be to put as much stress and stretch in the hamstring while you are loaded with a barbell or dumbbells. Deadlifts are a great alternative to the leg curl for a few reasons. level 2 This will make sure that you create even strength in both legs. Most who workout in a home gym eventually ask the question: What can I do instead of leg curls? You start this exercise by lying down stomach first on the floor. There are a number of alternatives to leg curls and they are all superior. Using a dumbbell, slightly bend one knee and lift the other leg off the ground. . so you beginners shouldn’t encounter any problems. Alternative: Deadlift, glute-ham raise The leg curl or the lying leg curl is one of the most effective isolation exercises that bulk up and strengthen your hamstrings. Kettlebells are a great tool to have at your home gym. This exercise helps to build dynamic strength, great for those who are training to improve heavy squats, vertical jump, 100m dash, or just want to burn out their hamstrings while the leg curl machine is occupied by James and his 10 Set Tempo Method. They are. Made with love for fitness & bodybuilding. Here are some best alternative to seated leg curls … The deadlift requires the use of a barbell. It also helps improve lower back strength, abs, and glutes; benefits that using a leg curl machine won’t be able to provide. Learn more. It follows the same idea behind a leg curl machine but at a barer bones approach. Forget James and the leg curl machine and check out this list of the Top 13 alternatives to leg curls to do at home and in the gym. A versatile and underutilized exercise, the dumbbell deadlifts allow anyone who is training in a gym to pick up some free weights and perform deep deadlifts to hit the hamstrings and glutes – a perfect leg curl alternative. Higher rep sequences might be effective but could also lead to overuse injuries as the hamstrings are long/skinny muscles which can become injured easily. If you wish to add a little challenge, you can hold two dumbbells to your chest. December 14, 2015, 5:25pm #7. Sliding leg curls, as the name suggests, are leg curls that are done via sliding your feet along a surface, rather than lifting a lever with your feet, as in the traditional leg curl. The Bridge is a great hamstring exercise that you can virtually do anywhere. To do this exercise you will need to lie down, flat on your back, on the floor. In all likelihood, this is the exercise that first prompted you to set foot in a dimly-lit, musky weight room all those years ago. The recommended reps are 15 for each leg. You can easily find leg curl machines in the gym which focuses on developing the muscles on your hamstrings. There are two ways to do this exercise; you can use the squat position or the standing position. Hinging at the hip you should keep the dumbbells stuck to your leg as you lower your body. Do-it-yourself leg curls. I had my knee scoped many years ago to fix cartilage tears, and the exercise is too painful for me. Once you have lowered yourself down enough to get a proper grip on the handlebars, you will push your way back up using your leg muscles only. This exercise is one of the more difficult entries in this list. The benefits of including this exercise into your daily routine, obviously, revolve around lower body strength. Leg days might not be everyone’s favorite, I know I hated it during the first months, but it is an essential exercise that will keep you nimble and help maintain a healthy posture. Aim for a 90-degree angle bend. Beginners should focus on completing this exercise without weight (hands on hips) first before moving into a kettlebell variation. I learned a while back that hamstrings usually lack in strength when compared to our quads. Bend down at the hips but don’t bend your knees. The fact that it puts pressure on your knees at an unnatural angle increases the risk of injuries. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. and allow for a wide range of exercises, most popular of which are the kettlebell swings. If it wasn’t for the complexity of the movement this exercise would be #1 on our list. Going to the gym has not always been my ‘thing’. any thoughts would greatly be appreciated. Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. The horse stance is a great exercise for developing a connection between the feet, posture and core – essential for long term strength development. 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