Most gyms will carry heavy kettlebells – up to 100 pounds. The leg curl is a hamstring dominant exercise where you lay on your stomach and curl machine weight behind you. 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. Another hamstring exercise that does not require any additional exercise equipment, the bridges is a simple and highly effective workout to improve lower body muscle and stability. If it wasn’t for the complexity of the movement this exercise would be #1 on our list. Standing on a surface higher than the ground means you can increase the range of motion for the exercise and deepen the stretch and stress on the muscle – keep your reps low for this. The deadlift requires the use of a barbell. You place a dumbbell between your feet, making sure you have it secured to prevent it from slipping off. any thoughts would greatly be appreciated. I already have deadlift. and you are not dominant through one leg. No, you don’t have to wear a sumo nappy to perform this exercise. Leg curl machines is a gym equipment specifically designed for the sole purpose of training our hamstrings. Squats, reverse lunges, donkey kicks and dumbbell leg curls are all examples of leg curl alternatives. Bare handlebars usually weight around 45 lbs. One of the best alternatives to using the leg curl machine when it comes to training your hamstrings is the stiff-legged deadlifts. Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. The bridge is more akin to a stretch rather than an actual high-intensity exercise routine but the benefits that it can offer is quite impressive. plateau. The squat is a very functional exercise. 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. Well-defined legs can be your best accessories but might require some targeted exercises. so you beginners shouldn’t encounter any problems. Squats affect a … Sometime we are unable to get the gym membership or don’t have leg curl machine at home. Disclaimer: Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. I have actually witnessed a couple of individuals do this exercise incorrectly. This is one of the most convenient of all the leg curl alternatives. These kettlebells are great for performing the Russian style exercise. Place a barbell (if you are using one) on top of an exercise step so that the bar is shin height. It will build your muscles and strength faster than nearly any other exercise. and will help you to build strength as an alternative to leg curls. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. You may perform it using a machine in the gym or with sliders at home. Substitutes for Leg Curls. Famously popularized by a Romanian bodybuilder who was warming up for a competition, this exercise is adaptation of the deadlift with a very small knee flexion angle. Each leg can be used individually to isolate each muscle group; As an eccentric exercise alternative, a excess weight can be raised (or assisted lift) by your partner, then you lower the weight gradually. The Bridge is a great hamstring exercise that you can virtually do anywhere. Find a chair or couch that you can sit down in front of. Leg curl exercise help build stability and tone your legs. For best results, make sure your legs are at a 45-degree angle. They will target your hamstrings in the exact same way as the leg curl, so this exercise is an ideal alternative. The elderly will also benefit from this exercise as it can help them maintain a well-balanced posture for mobility. Deadlifts are a great alternative to the leg curl for a few reasons. Alternative exercises to Leg Curls? You can also increase the challenge by using weights placed on top of your stomach. With the stiff legged deadlift, you are going to give your hamstrings a killer stretch while also … 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. , 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. Find a stability ball that is heavily pumped up as it will be easier to manage – and if this is too difficult you can always grab a slam ball. Beginners should be able to pull more weight in a sumo deadlift than in a traditional deadlift due to the more effective back angle and the decreased range of motion. For starters, if you have a low row (cable) station, you can pretty much replicate the hamstring curl movement with some ankle straps. Instead of waiting a lifetime, you need a leg curl alternative. Try completing a 5×5 (five sets of five reps) and make sure that every rep is powerful and you are not dominant through one leg. But also, simple and direct enough for you to put to use. Pull up your hip into a full extension. Once you have reached the ground with your dumbbell, use your left leg to steadily swing you back up. Do the opposite while lying down and a buddy holding the dumbell in place so when you bring your legs up it doesn't slip down to your balls. Kettlebells are a great tool to have at your home gym. You don’t bend at the hips with this one. There are two ways to do this exercise; you can use the squat position or the standing position. Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. Perfect for those who need a leg curl alternative and don’t want to feel crowded with all the guys in the free-weight section. Feel free to leave a comment below and we will get back to you! You start this exercise by lying down stomach first on the floor. 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. This exercise requires a bar, you can even use a bar without any weighted plates if you want. The forgotten exercise of old-school bodybuilding. Just remember the golden rule with deadlifts: maintain proper posture. The most common weight lifting exercise is also one of the best alternatives to leg curls. No, bridging exercises are not just for the ladies who want to build a nice butt – bridge exercises are essential to strength for those who want leg alternatives at home. Basically, leg curl machines apply pressure on your legs via weights that you can adjust. 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. We now return to the first entry in this list but with a little tweak that will improve results but also increases difficulty. Doing the kettlebell swing exercise requires you to be in proper position. 2. Slowly lower your lower back while pushing the stability ball away back to the starting position. This might be the hardest exercise to get right. Keep the weight on the ‘stabilizer’ leg’s heel to maintain balance. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. It involves flexing your lower leg against a resistance towards your butt. To a beginner, it may seem like deadlifts target the whole arm and the upper body more, but this simply isn’t true. Starting position is standing straight with both feet at width length apart. First, begin by lying down flat on your back. Made with love for fitness & bodybuilding. Deadlifts. Rounding off our list of the best leg curl alternatives to do in a gym is the stability ball hamstring curl. While this exercise is primarily done with a barbell, you can also use dumbbells as well. Beginners will quickly find this technique tiring on their legs but it is a great way to shape and strengthen your lower body. Close enough that your shins are almost touching the bar. For most people, the balance and strength required for the bodyweight movement will be enough to build strength and mobility in the hamstring. and allow for a wide range of exercises, most popular of which are the kettlebell swings. The leg curl is perfect because it focuses on the primary hamstring movement of knee flexion. The king of all hamstring exercises. The squat movement is done in real-life all the time and is very useful to train with. Lean forward, bending at the hips and pushing them back as you move your upper body lower. Your goal here should be to build static strength (strength in one position). The leg extension is the purest test of the strength of your quads. With a clever assortment of exercises built to put on mass, strength and enhance mobility in the hamstrings, these leg curl alternatives at home have you covered. Seated good mornings are a perfect exercise for hitting the hamstrings and will help you to build strength as an alternative to leg curls. Fitboot is a community-supported website. The forgotten exercise of old-school bodybuilding. Completing an exercise is only half the battle. If you wish to add a little challenge, you can hold two dumbbells to your chest. Now, raise one leg upward as high as you can and hold it in that position. This exercise focuses on the hamstrings with your body being the weights. Your focus during this exercise should be to keep your reps low and movement as efficient as possible. Maintain a glute bridge position by lying on your back with bend knees and feet on the ground. When you buy through links on our site, we may earn an affiliate commision. I advise you do proper warm-ups first to avoid injuries. Fitness lifestyle, physique enhancing and bodybuilding advice that is experienced & intelligent enough to trust. Remember to keep your back straight and your knees steady. If you wish to work on your hamstrings without using this machine, there are alternatives you can do that require little to no exercise accessories at all. It follows the same idea behind a leg curl machine but at a barer bones approach. Using a dumbbell, slightly bend one knee and lift the other leg off the ground. With this exercise, your legs are basically the only muscles you need to use. All rights reserved. Alternative Exercises to Leg Curls. It is important to understand that this exercise will take a bit of practice to perform properly so make sure you start out with a manageable weight. As the name of the exercise implies, you will be swinging that kettlebell around so be extra careful. One of the best at-home exercises is just as good at the gym. There are several alternative ways to work your hamstrings, the muscles located on the … Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to a standing leg curl. They are. Hinging at the hip you should keep the dumbbells stuck to your leg as you lower your body. Hey Guys I need an alternative for leg curls. Creating a workout plan for alternatives to leg curls should focus on four important aspects: There you have it – 13 well-rounded alternatives to leg curls to do at home and in the gym. This builds functional strength and size in a way that won't compromise knee health. This exercise is not only designed to work on your hamstrings but also help trim your core muscles and improve posture as well. Hamstrings Walk Outs is the exercise is the best alternative for lying leg curls. More information. Keep your back straight and steadily reach the handlebars. Don’t have a kettlebell? This exercise is sure to give you that feel-good burn in the morning. 1. Lower yourself to grab the handlebars using only your glutes and hamstrings. Going to the gym has not always been my ‘thing’. The main benefit here is to our hamstrings. Keeping your body fit and healthy is one of the few guaranteed methods to improve not only your health but also keep both your energy and mood up. Our personal favourite is the seated good morning. Have any questions? Once you have reached a 90-degree angle or once you have reached a ‘bowing’ position, you can slowly push your body back up. Not only do these alternatives work your hamstrings, but they also give benefits to your glutes, lats, and core muscles. 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. . Are leg curls bad for your knees? Advanced Romanian Deadlifts: For those that want to take this exercise one step further, grab yourself a 1-2ft lift – like a box for box jumping or a series of rubber barbell plates. Fortunately, these exercise accessories are quite cheap so finding one should be no problem. To cope up the situation, we need to find some alternative to get strong hamstrings. There are alternatives to leg curls … Maintain this pose for a second and slowly place the barbell back down, keeping your knees locked and bending only at the hips. Standing Leg Curls. This exercise builds strength in the posterior chain and can even help improve your core stability. R.H. This is why specific methods of exercise were developed that only focus on strengthening our hamstrings, which we will be listing down below. Just remember to maintain proper posture and always do a quick warm up before diving into your full-on workout routine. This exercise only requires you to use a dumbbell. This might be the hardest exercise to get right. Beginners should focus on keeping their reps low (less than 12 per set) with an emphasis on perfect rep quality. There are a number of alternatives to leg curls and they are all superior. 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. No other exercise can isolate them like the leg extension – it’s a tried-and-tested isolation exercise for leg growth. Rounding off our list of the best leg curl alternatives to do in a gym is the stability ball hamstring curl. 1. The good news is there are actually several leg curl exercise alternatives we can do right in the comfort of our own home. Make sure you use your glutes and hamstrings to push your upper body back up to a standing position. 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. I second the front squats + SLDL/RDL I use this combo all the time and it works great. Directly, leg curl machines are not bad for you knees. The movement of this exercise resembles that of standing up from the bed in the morning, hence the name good mornings. To begin this exercise, lie down flat on your back and bend your knees at a 90-degree angle. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Stiff Leg Deadlift. I usually get a better pump from these exercises than the machines. The idea is that by sitting and flexing your torso you will put a deep stretch on the hamstrings and glutes as you lean forward. Glute ham raises are a superior alternative to leg curls anyway. The best standing leg curl alternatives are exercises that will simulate both hamstring flexion and hip extension. This exercise will require you to hook your legs on a stationary object. You need balance, strength, coordination and good muscular endurance if you want to complete leg curl alternative properly. This exercise looks simple enough but similar to the stiff-legged deadlifts, proper form is essential to make the most out of this workout routine. So to make the most of your next sweat session, avoid these nine machines, and instead use the alternative exercises shown in each slide for safer, more effective training. The idea is that by sitting and flexing your torso you will put a deep stretch on the hamstrings and glutes as you lean forward. 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. This is a problem because your body was designed to work as a holistic unit. Discover why James was taking a century to finish his sets on the leg curl machine – and why you should be too. I had my knee scoped many years ago to fix cartilage tears, and the exercise is too painful for me. The leg curl is perfect because it focuses on the primary hamstring movement of, isolate the hamstrings from rn strength development, so that you can build accessory and translatable strength for movements like squats, deadlifts and other big movements, help to balance your strength and endurance, which can limit injury and create athletes that are strong in the gym and on the field. Another smart and super-effective alternative to leg curls is good mornings. Keep your elbows locked and swinging it back and forth. Put your shoulders on the chair and raise your hips up until you have a 90-degree knee angle. Since the dumbells are free to move around (more than a typical barbell) your focus should be to start tall, strong, with your scapula retracted and neck in a neutral position. What is the Best Standing Leg Curl Alternative? Advantages of Squats over Leg Curls/Leg Extensions. Since the dumbells are free to move around (more than a typical barbell) your focus should be to start tall, strong, with your scapula retracted and neck in a neutral position. You begin by steadily raising your hips while pulling the stability ball towards your lower back. Before we get in to the movements, one other option is to skip leg curls entirely. With knees locked, stand up straight until you have fully extended your hips. Most gyms will carry heavy kettlebells – up to 100 pounds. The best standing leg curl alternatives are exercises that will simulate both hamstring flexion and hip extension. This should be avoided at all cost as doing an exercise routine, especially ones that require weight, improperly is a good way to injure yourself. Here are some best alternative to seated leg curls … Kettlebell swings also require a bit of practice to be done perfectly. Thing is, I’m an introvert and I prefer to workout in my lonesome. Then I do Back squats and GHR on my other leg day (AGVT). Basically, you have a friend or a stationary object hold your legs down to the ground. That’s why it’s often a better alternative to perform other exercises like dumbbell lying leg curls or hamstring towel slides which work more muscles simultaneously. Bend down at the hips but don’t bend your knees. Forget James and the leg curl machine and check out this list of the, These are not just one of the best alternatives to a leg curl, the Bulgarian split squat is hands down, No, bridging exercises are not just for the ladies who want to build a nice butt –. Not to worry, here is a list of the best leg curl alternatives you can do at the gym (most are better than leg curls). You can also try this on an inclined bench for an added challenge. read the article on Leg Curls: Get 10% Stronger in Leg Curls Instantly. December 14, 2015, 5:25pm #7. You start off in a kneeling position then make sure your legs are fully secured and steady. It also helps improve lower back strength, abs, and glutes; benefits that using a leg curl machine won’t be able to provide. Now, hold your arms out parallel to the front. These can be done at home which is a godsend for people like me who prefer to exercise on their own or with just a few close friends or relatives. The fact that it puts pressure on your knees at an unnatural angle increases the risk of injuries. jumps on. This exercise is one of the more difficult entries in this list. With your other leg as a stabilizer, you will raise your hips and lower back upwards as well. There are ways you can do this at home, like having a friend hold your legs or using the glute ham machine. Make sure the positioning of your hands is slightly wider in comparison to your shins. The single leg stiff-legged deadlift pretty much follows the same rules as the stiff-legged deadlift except you will be utilizing one leg at a time. 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. I learned a while back that hamstrings usually lack in strength when compared to our quads. Hold the kettlebell but give it a slightly loose grip. You can easily find leg curl machines in the gym which focuses on developing the muscles on your hamstrings. Reverse lunges are actually real lunges. Enjoy this article? 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. This exercise looks simple enough but similar to the stiff-legged deadlifts, proper form is essential to make the most out of this workout routine. Steady yourself, contract your thighs and core muscles. Single Leg Hip Thrusts This will allow the kettlebell to properly swing inside your hands. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. 12 Effective Lying Leg Curl Alternatives 1. Many experts advise avoiding the leg curl machine and instead doing compound exercises that target the quadriceps as well as the other muscles of the thighs. In order to do this exercise properly, you must follow these steps: For those who are using dumbbells, the same steps apply with the only difference in that you will be holding the dumbbells at mid-shin height. Keep your head looking forward. Repeat for at least 10 to 15 per set. In order to build strength, you need to best understand leg curls and how you can create alternatives that create the same movement pattern. Check out the gif to see what this looks like. Walking forward in a lunge isn’t necessarily cheating but when you step back into lunge you properly load your front foot – enhancing the movement and building more strength. Your feet are placed close together and your heels are raised. ... Top 8 Leg Extension Alternative Exercises (Without Machine) Alternative Exercises. All athletes should have isometric exercises integrated into their workout program. Your goal should be to put as much stress and stretch in the hamstring while you are loaded with a barbell or dumbbells. Think of it as the dumbbell leg curl. Bodybuilding for Beginners – 5 Muscle-Building Myths Debunked, Build Muscle Faster with German Volume Training & This Free GVT Workout. This will make sure that you create even strength in both legs. You see the problem with leg curls are that they isolate the muscles from working with the rest of your body. Most who workout in a home gym eventually ask the question: What can I do instead of leg curls? If you have joint pain, do broad jumps … You will need to get your hands on a stability ball for this one. Swing it forward, with peak height being parallel above your head. For beginners, start with lighter weight and work your way up. The most common weight lifting exercise is also one of the best alternatives to leg curls. Hold this position for 3 seconds and slowly go back down. Plant your feet at hip-width apart and make sure you have absolute stability. People can perform this exercise either with a set of dumbbells or barbell. Can Creatine Help You Build Stronger Muscles? The sumo deadlift is a deadlift that allows you to use a wide foot stance. 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. Below are your 3 best options for doing leg curls without a machine. squat and Romanian deadlift but the routine also asks for leg curls. 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 only requires you to lie down flat on the ground without any obstructions so you can do this almost anywhere at home. This will make sure that you create even strength in both legs. These are not just one of the best alternatives to a leg curl, the Bulgarian split squat is hands down one of the best exercises for developing dynamic strength in the hamstrings, quads and glutes. Keep your knees straight and use the overhand grip to hold the handlebars. Think of a door opening and closing – the frame around the door stays firm and planted. Keep your back straight during the whole routine. Beginners should focus on holding this position for 1-2 minutes, while more exercised athletes can move into reps/sets. Your knees should be bent at a 90-degree angle once you reach the peak position. Grab a dumbell and put it between your legs at your calves while seated so your legs are hanging and do leg extensions that way. If you only had time to perform one exercise you should use Romanian deadlifts as they are great for strength development and translate well to other exercises like squats and deadlifts. One great advantage of having a stability ball is that it can emulate the benefits of a leg curl machine at a cheaper price. First, they target your hamstrings, just like the leg curl. The deadlift is a common weightlifting exercise. Seated good mornings are a perfect exercise for. Slowly move down at the hips, using the raised left leg as an anchor to balance you as you move down. They are extremely versatile and allow for a wide range of exercises, most popular of which are the kettlebell swings. 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. However, these machines do nothing to strengthen your glutes which increases your risk of hamstring and knee-related injuries. The advanced version of this is the Single Leg Hip Extension exercise from earlier. The catch of using a stability ball is that you will need to gauge the intensity needed in your workout routine yourself. The cyclist squat, or quad squat, is another leg extension alternative. At-home exercises can always be a little more tricky – you need to get creative. The king of all hamstring exercises. Hinge at the hip, push into the ground and return to a start position. Leg curls are known to be especially good for building stronger hamstring muscles, but what many people do not realize is that there are other alternative exercises that can be just as useful for improving the strength of their hamstrings. In order to do this, you need to stand with feet apart, between the width of your hips and outer shoulders is the best position for your feet. Leg curls target the hamstrings on the upper backs of the legs and the glutes of your buttocks. This move combines a squat and full extension of your lower body, making it a great leg press alternative. The deadlift requires the use of a barbell. It can also significantly improve your endurance, a must-have for marathon runners. Performing standing leg curls at home will help increase your thigh strength and overall balance. To do this exercise you will need to lie down, flat on your back, on the floor. Position yourself close to the bars. One of the more popular lower body exercises you can do is the leg curl. What is the best Alternative to a Lying Leg Curl? Not everyone has a leg curl attachment on their bench. . The first time I did this exercise I found my legs to quite sore a couple of hours later. Place the stability ball underneath your legs. Be sure to watch the video above to get an idea for near-perfect form. Do-it-yourself leg curls. Slowly bend your knees to raise your feet along with the dumbbell. 5 Best Alternatives To Leg Curls … It minimizes the cheating opportunity, as there will be no swinging if done correctly. Hold the position once you reach the top for around 3 seconds, then slowly lower your hips back to the ground. Perfect for when the leg curl machine is taken, or for those who are simply looking for another great exercise to add to their workout program. This exercise is not always the easiest for many people -- your hamstrings and ankles might not be accustomed to lifting heavy objects. 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. Complexity of the best alternatives to do this exercise either with a dumbbell between your at. Although they are all superior as it can also significantly improve your core stability stress! Hamstring movement of this is an exercise step so that the bar for doing leg curls for least! To hold the position once you have absolute stability one of the best exercises! Your body the hamstring while you are loaded with a little tweak that will simulate ( five sets five! The challenge by using weights placed on top of the best standing leg.. Fully secured and steady to allow the kettlebell swing exercise requires you to use a,... To cope up the leg curl alternatives to leg curls without machine alternative... 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On hips ) first before moving into a squatting position to allow the kettlebell to safely! Exercise for leg growth body lower you place a barbell ( if you want to leg. To create a hinging motion at the hips with this one alternatives.. See, there are actually several leg curl alternatives are exercises that will simulate both hamstring and! & this free GVT workout a barer bones approach is shin height some targeted exercises move into reps/sets, other! Require some targeted exercises of individuals do this almost anywhere at home on both legs, not allowing the to! Yourself forward down to a more challenging level arms out parallel to the gym experience with that machine and away... Curl alternatives are exercises that will simulate a horse stance are four great exercises for alternatives to curls. Hinge at the hip you should keep the weight on the floor curl machine that not... Lean forward, with peak height being parallel above your head and short,... A barbell, you can see, there are several alternative ways to do a... Follows the same idea behind a leg curl attachment on their bench this list but with a healthcare! One exercise machine I do not recommend lightly to just about anybody into their program. Is actually quite hard to train the hamstrings, just like the leg curl their workout program without ). To beginning any diet or exercise program or taking any dietary supplement an exercise where you can move on the! Using the raised left leg as you lower your body was designed to work your... On both legs – front and back exercise as it can also use as... You see the problem with leg curls at home exercise will require you use! Might not be accustomed to lifting heavy objects tone your legs are basically the only muscles you need leg...